Dumbbell workouts

Dumbbell Presses

Flat Dumbbell Presses

Flat Dumbbell Presses exercise builds strength and mass in the entire pectoral muscles but puts more stress on the outer pectoral area as well as working the front deltoid. The form is similar to that of a flat bench press.

  • You should start lying on a flat bench with the weights at arms length held over top of your chest.
Flat Dumbbell Presses

  • Make sure your palms are facing forward.

  • Lower the weights as far down as you can feeling the stretch.

  • Hold for a second and then raise the weights back to the starting position.

  • Make sure that your arms don't drift forward, this takes the emphasis off the pectorals and shifts it more to the shoulders.

Incline Dumbbell Presses

Incline Dumbbell Presses exercise builds strength and mass in the entire pectoral muscles but puts more stress on the upper pectoral area as well as working the front deltoid. The form is similar to that of the flat dumbbell presses only now you're on an inclined bench.

Incline Dumbbell Presses

  • Start with the weights held over your chest except this time make sure your palms are facing each other.

  • As you lower the weights down slowly rotate your wrist so that at the bottom your palms are facing forward like in the previous exercise.

  • Hold for a second and then raise the weights back to the starting position with palms facing each other.

  • Make sure your arms don't drift, taking the emphasis off your pectorals.

Decline Dumbbell Presses

Decline Dumbbell Presses exercise builds strength and mass in the entire pectoral muscles but puts more stress on the lower pectoral area as well as working the front deltoid.

Decline Dumbbell Presses

The form is the same as for the flat dumbbell presses, except now you're on a decline bench.

  • Make sure that the weights don't drift backwards

  • This takes the emphasis of the lower pectoral area and puts it back on the entire muscle and the shoulders