One of the easiest, most effective and least expensive weight training exercises for the chest, that can be done even at home, is the Dumbbell Bench Chest Press. There are also so many ways that you can do this exercise.
The Flat Dumbbell Bench Press works the entire pectoral muscle group.
Method of Performance:
- Carefully grasp the dumbbells and place them on your knees.
- While leaning back on a flat bench, bring the weights to your shoulders and press them to a straight arm's length position directly above your shoulder joints, with your arms traveling directly out to the sides and your palms facing forward. This is your starting position.
- Slowly bend your elbows and lower the dumbbells as far below the level of your shoulders as possible. Now bring the dumbbells to the starting position of the movement forcing the dumbbell close to each other for greater contraction in your pectoral muscles.
- Pay strict attention to form. If you can't maintain the form, use lower weights.
- The slower the exercise is performed, the more benefit you will derive from it.
Variations:
- Incline Dumbbell Press - upper pectoral muscles and pec-delt tie-in
- Decline Dumbbell Press - lower and outer pectorals
- A variation for flat, incline and decline dumbbell presses is to bring your palms inward while you perform these exercises.
Chest presses can also be performed using barbells, though the range of motion is not as great as with dumbbells and as a safety precaution, a spotter is recommended. I highly recommend the Hammer Strength machines if your gym has them, particularly great if you don't have a spotter.
Advice:
- perform the exercises slowly for maximum benefit focusing on both the upward and downward movement
- use strict form to prevent injury
- for muscle building use higher weights, 3-4 sets, 8-12 repetitions
- for muscle toning, use lower weights and higher reps
