Flys are a great exercise for the chest because they target the two muscle groups in the chest. The muscles that are used in flys are the pectoralis major and minor. They help to move your arm out to your side and also move it up towards your head. Flys also work on strengthening the serratus anterior muscle which is located on the side of your rib cage, just below your armpit. When you do flys you will feel these muscles working too! The dumbbell fly is a great way to target both of these muscle groups because it forces you to use both arms at once and allows you to gradually increase weight as you get stronger. 
A good starting weight for this exercise would be 3-5 pounds per hand, depending on your strength. Set Up : Grab one dumb bell with your right hand and stand with your legs shoulder width apart and your toes pointing forward. Ensure you are on a stable surface, such as a bench or chair. Also ensure that your back and head are straight. Hold the weight in front of you at chest level, but don't let it touch your sternum (breast bone). Stand up straight and breathe out as you lower the weight down toward the floor keeping all of your muscles engaged. Stop when the weight reaches the floor (or until you can no longer hold it) then, using just your hip muscles push the weight back up to starting position by lifting your hips off of the floor. That's it! Do 10-15 repetitions and then switch sides. Troubleshooting: If you find that your lower back is starting to curve, keep knees bent and slowly bend your elbows inwards towards your ribs while keeping the weight close to chest level. 
dumbbell chest workout
Dumbbell chest is a beginner-friendly workout.
- Place the dumbbells on the ground next to each other.
- On your knees, place your chest on the dumbbells, with your arms fully stretched in front of you and your palms facing upward.
- Slowly push both dumbbells off the ground using only your chest muscles until they are about 6 inches from the ground, and then slowly lower them back to their original position.
- Repeat for 10 repetitions, 3 sets, with a 1-minute break between sets.
- When you are done, rest for a few minutes, and then move on to the next exercise.
- Place the dumbbells on the ground in front of you, and then get back on your knees, and place your palms flat on the floor.
- Slowly lift your arms up off the floor by using only your chest muscles. Keep them straight until they are about at shoulder height, and then lower them back to the starting position.
- Repeat 3 sets with a 1-minute break between sets.
- Rest for a few minutes, and repeat for a total of 10 repetitions per exercise.
- Tighten up your pectorals by performing the next 3 exercises, which are the standing dumbbell fly, the standing cable crossovers, and the barbell press.
- Rest for 90 seconds. Then repeat these last 3 exercises for a second set of 10 repetitions each, so a total of 20 repetitions of each exercise.
- For the final set of chest exercise, use a bench and perform the bench press with dumbbells while focusing on upper chest development. 10 repetitions with a 1-minute break between sets is recommended.
dumbbell chest fly
Using a dumbbell, perform a chest fly, which primarily works the pecs. In a dumbbell chest fly, you lie down on the bench with your head off the end of it and hold a pair of dumbbells at your sides. Your palms should be facing inward as you lift both dumbbells up to chest height, keeping your arms straight and elbows at your side. You then lower both dumbbells back to the starting position as you breathe out. The entire exercise should be completed in one smooth movement with minimal movement at the elbows. The standard dumbbell chest fly can also be performed with only one dumbbell by lifting the other arm off the bench and holding it in front of you. This form may be slightly safer, because it will put more emphasis on your triceps muscles, but it will not have the same benefits as performing a proper chest fly. Chest flies are commonly performed to build upper body strength and develop dense muscle tissue in the chest area. In order to perform this exercise with optimal effectiveness, make sure you keep your elbows at your side throughout the movement. Also, keep your torso locked into place by pushing your posterior against the bench. Do not allow yourself to hyperextend as that may cause you to strain the back of your shoulder joints and rotator cuff muscles. In order to maximize its effectiveness, the dumbbell chest fly should be performed at a moderate speed. Doing the movements slowly puts more emphasis on building strength instead of muscle tone and size. On the other hand, performing it too quickly may cause you to strain a muscle in your pectorals area or even tear one if you lift too much weight or do not maintain good form. 
best dumbbell chest exercises
The best exercise for chest is the dumbbell bench press. The dumbbell bench press is one of the most popular and effective chest exercises, and it's also one of the most common. Bench presses are a great exercise for building upper body strength and size, as well as for strengthening your core. And, because you can use your body weight to do them, they're a great option for anyone who doesn't have access to any weights. If you want to build bigger pecs, you'll have to force your chest muscles to grow. bench presses are a quick and effective way to do that. If this is your first time ever doing the exercise, use a weight that's just heavy enough so that it's difficult to complete the last few repetitions with good form. When you get stronger, you'll need to switch to a heavier weight but always make sure your form is perfect before attempting any additional weight. The good thing about the bench press is that you can do it with dumbbells or with a barbell. If you want to learn how to use a barbell and bench press, scroll down. If you prefer to work out with dumbbells, keep reading, we'll show you the best dumbbell chest exercise too. How to do the Bench Press with a Barbell: Grab a barbell with an overhand grip that's slightly wider than shoulder-width apart. Lie back on an incline bench and hold the weight above your chest as if you were doing a front raise. Slowly lower the bar down to your chest and press it back up to the starting position. The bench press is a fantastic exercise for increasing chest strength, but it is not sufficient for developing a large chest; you must additionally perform the flyes and pectoral finisher. 
dumbbell upper chest workout
The dumbbell incline chest press is a great workout for the upper chest. It can help improve your posture, as well as shape and tone your chest muscles. Lying on a flat bench with each palm facing inward, grasp a dumbbell in each hand. Press the weights directly upwards until the arms are completely extended and perpendicular to the floor. Return to starting position while exhaling, then repeat as desired. Do at least 3 sets of 12-15 reps for each arm. This exercise is best performed on a bench with a padded back, to prevent injury and wrist fatigue. A set of dumbbells should be used instead of a barbell or plate-loaded machine to minimize the risk of shoulder injury. Without support on the elbows, avoid pressing forcefully with your arms and try to move your shoulders as little as possible during the exercise. Sit back onto the bench so that your body forms a straight line from shoulders to hips and extends fully forward over the knees. The weight should be lifted up and out, not down toward the chest. How to perform the exercise: Face-down on a bench with your feet on the ground. Straighten your arms and hold one dumbbell in each hand above you with a neutral grip. Keep your head in line with your spine, contract your abdominals and straighten the legs just enough so that they are not resting on the floor during the movement. This is not a leg raise or sit up, only a slight extension at the hips will be required if you find it uncomfortable to keep those legs from touching the ground during this exercise. Try to keep your body in a straight line from shoulders to hips, and avoid curling the spine at the top of the movement. 
dumbbell only chest workout
The dumbbell chest press is a great workout for building your chest muscles. It is good for both men and women, and it can be done at home or in the gym. The dumbbell chest press works your pectoral muscles by pushing weight away from you with your arms. You can do this exercise on a bench or on the floor, with either one or two dumbbells. Start by sitting on the bench and holding one or two dumbbells in front of you at shoulder level, palms facing each other. Press the weights up until they are about an inch away from your chin, then slowly lower them back down to starting position. Repeat this movement for 10-12 reps to complete 1 set of this exercise. A dumbbell chest press can also be done while sitting on the floor with a set of dumbbells in front of you. This exercise variation works your pectoral muscles by pushing weight upwards, helping you to move more weight since it requires more strength. Lie flat on the floor and place a set of dumbbells two feet in front of you. The weights will be at shoulder level if you are sitting up, and at about thigh level if you are laying down. Swing the weights from side to side until they are in front of your face, then gradually return them to their original position. Perform this exercise for 8-10 reps per set. The dumbbell chest press can be performed while standing, but it will work your upper back muscles more than your pectoral muscles. The setup for this exercise is the same as the bench option, with one or two dumbbells. Stand with a set of dumbbells in front of you, holding them at shoulder level to start. 
dumbbell workouts
A dumbbell exercise is a type of weight workout that is done with a pair of dumbbells. Dumbbells are often used for strength training because they allow the individual to perform exercises that would be difficult to do with a barbell or other free weights. dumbbells are also used in aerobic, or cardio, workouts because they can be used for exercises like bicep curls and triceps extensions that help to increase the heart rate. In addition to helping with aerobic fitness, dumbbells can also be used for muscle toning. Dumbbells are often preferred over other types of weight training equipment because they allow the individual an increased range of motion. This can be beneficial for flexibility after one has become accustomed to using the equipment. It is important that a person does not use an excessive amount of weight with a dumbbell workout program so as to avoid causing injury to the muscles being worked. A dumbbell workout can be an aerobic workout as well as a muscle building exercise. An aerobic workout can help increase a person’s endurance and help to improve overall health. Weight training with dumbbells for men or for women can also give them a good looking body. 
Starting at one end of the gym, grab two dumbbells and walk to the treadmill. You may begin with a warm-up such as going on the treadmill at a slow pace and walking around while doing arm swings. Then proceed with either your jump rope routine or your run routines that you have chosen from your cardio section in your article on dumbbell exercises for weight loss and the best dumbbell workouts for women. During your run, you should monitor your heart rate by frequently checking it with a heart rate monitor. This will help you determine if you should increase or decrease your pace.
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