This content does not have an English version. Slowly drive the dumbbells back up to start, squeezing your shoulder blades the entire time. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. shoulders) and triceps. Squeeze those shoulder blades like you mean it. This site complies with the HONcode standard for trustworthy health information: verify here. Most Common Mistake: Slumping your back when squeezing the dumbbells removes some of the work from your chest. Chest Fly Exercises With Dumbbells. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer – Mayo Clinic Health Letter. In fact, all you really need is a single weight plate. 3. The chest press strengthens the muscles on the front of your chest, which can help you improve your performance in a variety of sports. Chest presses work your chest, shoulders, and triceps. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Flat Bench Dumbbell Chest Fly © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Flys focus on pectoralis major muscles. Here's how to correctly do a dumbbell chest press at home, using a bench or the floor. Dumbbell Standing triceps Extension Sets 3 Reps 12 Rest 1 Min 5. You may be able to find the same content in another format, or you may be able to find more information, at their web site. The most humanly possible?! In fact, all you really need is a single weight plate. Advertising revenue supports our not-for-profit mission. If you have shoulder, elbow, or lower-back problems, limit the range of motion. Sets 2 Reps 12 Rest 1 Min 3. It works your chest and shoulders, and, best of all, you don’t even need a pair of dumbbells for this exercise. And you're not limited to dumbbells for your chest press: Trading them for a standard barbell will allow you to stimulate the most muscle, since you’re lifting a single object instead of two, he says. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. All rights reserved. Slowly press the weights upward until your elbows are almost straight. With a dumbbell in each hand, extend your arms directly over your shoulders, palms facing toward your feet. 1. But yeah, it only works like that if you do it correctly so.... How to: Lie flat on your back, or on a bench, with your feet flat on the ground. Dumbbell Floor Chest Press Sets 3 Reps 12 Rest 1 Min 2. Edward R. Laskowski, M.D. This exercise gives you the most bang for your upper-body buck since it recruits so many different muscle groups. Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. Reps/sets for best results: If you’re aiming to build strength, repeat for five to six reps, then three sets. "And you should always change the angles you’re hitting in your routine.”, Working Out Based On Your Menstrual Cycle Is Legit, 7 Pro Athletes’ Top Hair Hacks For Summer. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. : The chest press is an exercise you can do with dumbbells to work the chest muscles. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The chest press is an exercise you can do with dumbbells to work the chest muscles. This content is imported from {embed-name}. […] You should lower and lift the dumbbells only a few inches to avoid overstraining these joints. To perform this exercise, you need only one dumbbell. “Using the opposite muscle groups allows you to train both moves back to back, plus it helps balance out your strength,” Pippin explains. Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. Or, if you're using a bench, change the angle to between 15 and 45 degrees to challenge slightly different parts of your upper body. Sets 3 Reps 12 Rest 1 Min 4. 1. Svend press . Bent Over Two Dumbbell Row ! Campbell NL (expert opinion). This move is also versatile for your goals: Grab a heavier set of weights to help build max strength, or light for muscular endurance, Pippin says. Work this move into your routine two times a week for overall wellness, and three times a week if you’re looking to increase strength, Pippin advises. The chest press strengthens the muscles on the front of your chest, which can help you improve your performance in a variety of sports. That’s one rep. But for the most part, chest presses are perfect for heavy lifting days: “Since you can load this move with a lot of weight it should have a higher priority in your weight routine,” he says.