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Looking to get a little bit more chest out of your routine? Check out these 9 dumbbell chest exercises to help! Featuring videos that show you how to do them properly, these exercises will help you tone your chest and improve your overall fitness.
Bench Press
Put two dumbbells at chest level along your torso, palms towards your feet, and lie on a bench.
Raise the weights straight up, almost locking your elbows, and then slowly lower them.
The dumbbells should be lifted with an exhale, and the lowering motion should be performed with an inhale.
Bench Press (Neutral Grip)
Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.
Raise the weights straight up, almost locking your elbows, and then slowly lower them.
The dumbbells should be lifted with an exhale, and the lowering motion should be performed with an inhale.
Incline Bench Press
On an incline bench, lie on your back with your arms extended and your palms facing front while holding a pair of dumbbells at chest level. Raise the weights straight up, almost locking your elbows, and then slowly lower them. The dumbbells should be lifted with an exhale, and the lowering motion should be performed with an inhale.
Incline Bench Press (Neutral Grip)
Position yourself on an incline bench on your back, and grip a pair of dumbbells at chest level, palms facing each other.
Raise the weights straight up, almost locking your elbows, and then slowly lower them.
The dumbbells should be lifted with an exhale, and the lowering motion should be performed with an inhale.
Decline Bench Press
Using a decline bench, lie on your back while holding two dumbbells at chest level, palms facing forward.
Raise the weights straight up, almost locking your elbows, and then slowly lower them.
Take a deep breath in as you raise the weights and a deep breath out as you lower them.
Lying Fly
Relax on the bench and, while keeping your elbows slightly bent, grasp a dumbbell in each hand at about chest level.
Position the dumbbells side by side on top of you, pause briefly, and then slowly lower them back down.
Keep your elbows at about the same angle throughout.
Incline Fly
Position yourself on an incline bench on your back and hold a dumbbell in each hand at chest level with your elbows slightly bent.
Position the dumbbells side by side on top of you, pause briefly, and then slowly lower them back down.
Keep your elbows at about the same angle throughout.
Straight-Arm Pullover
Lay on your back at the far end of a bench while holding a dumbbell at chest height in both hands.
To perform this exercise, raise the dumbbell until your arms are perpendicular to the floor, pause briefly, and then slowly lower the weight.
The angle of your elbows should remain constant so that your arms can remain fully extended during the entire exercise.
Bent-Arm Pullover
Position yourself on the end of the bench by lying on your back while holding two dumbbells at chest level and bending at the elbows.
Maintaining a 90-degree elbow flexion, bring both dumbbells up to your chest, pause, and then slowly lower them.
The dumbbells should be lifted with an exhale, and the lowering motion should be performed with an inhale.
Conclusion
There are many effective chest workouts that you can do to improve your fitness and strength. However, some of the more popular ones may not be as effective as you would hope. We hope our tips on showed you how to get the most out of your workouts!