All beginners know that dumbbells are used in bodybuilding workouts to build biceps while performing exercises on a preacher. That is the most common use of dumbbells. The second most popular is a series for a chest workout. 9 examples of workouts for pectoral muscles building useful also to get rid of man boobs are: a bench press (with or without neutral grip), incline bench press (with or without neutral grip), decline bench press, lying fly, incline fly, straight-arm pullover, bent-arm pullover. Let’s look closer to 2 of the most important of them: incline fly and bench press. To do both of them you need a fitness bench.
Incline fly
Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched. Keep your back straight and your feet planted firmly on the ground. Hold the weight straight above you with your arms fully extended. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck with your palms facing one another. When you are lowering the dumbbells keep your elbows slightly bent. The important moment is when you again reach the point where your elbows and chest form a horizontal line. You shouldn’t continue the motion behind this point. When you reach this stage, arms should be stretched out, elbows slightly bent. From here, you begin the backward motion until dumbbells are side by side on top of you. Take a short break and repeat the sequence. As usually it is recommended to make 3 series of 8 to 12 repetitions.
Bench press
Lie down on the bench with your dumbbells and hold them at chest level along your body, palms facing your feet. Your arms should rest bent under each dumbbell. Raise the dumbbells straight up until your elbows are extended. After a short pause lower the weight to the sides of the upper chest, slowly, until a slight stretch is felt in the chest or shoulder area. Repeat as usual. Exhale when rising and inhale when lowering.
These are only the simplest examples of over 70 different workouts you can perform with dumbbells. You don’t need any kind of home gym machines. Besides a dumbbell set, all you really need is a simple or inclined bench.