How to Bulk the Chest With Dumbbells
The chest is made up of many muscles, the largest two being the pectoralis major clavicular head and the pectoralis major sternocostal head. These muscles are commonly referred to as the upper and lower chest, respectively. The pectoralis major muscles have several functions, but their main action is to bring the humerus, or arm bone, inward toward the midline of the chest. This movement is called transverse flexion. The dumbbell chest fly involves this movement and is an excellent exercise for building the mass of the pectorals. When you do the exercise at an incline angle, you primarily work the upper chest. When you do it on a decline bench, you mainly work the lower chest.
Incline Dumbbell Chest Fly
Grasp a dumbbell with each hand in an overhand grip and lie face-up on the incline bench with your knees flexed and feet down on the floor.
Position the dumbbells over your upper chest with the palms of your hands facing each other and your elbows flexed a bit.
Keep your chest up and shoulders back slightly on the bench and maintain this position throughout the movement.
Move your arms outward until the dumbbells are near chest height.
Move your arms inward until the dumbbells are over the midline of your chest.
Decline Dumbbell Chest Fly
Place the dumbbells by the sides of the decline bench.
Position your feet under the roll pads of the decline bench and lie face-up on the bench with your knees flexed.
Hold each dumbbell with an overhand grip and position them over the midline of your chest with your hands facing inward toward one another and with your elbows slightly flexed.
Lower your arms outward until the dumbbells are near the level of your chest.
Raise your arms inward until the dumbbells are over the midline of your chest.
- To gain maximal mass in the pectoralis major muscles, use the heaviest weight possible that allows you to perform 8 to 12 repetitions. For each exercise in your chest workout, do three to five sets, with a two-minute break between each set.