Dumbbell Chest Workout: Presses, Flies, and Pullovers for Growth

Gym | Single Workout | Beginner: 5 exercises

This comprehensive chest-focused workout targets various angles and components of the pectoral muscles through a combination of pressing and fly movements. The session begins with the Dumbbell Bench Press, performed in 4 sets with a descending rep scheme (15, 12, 10, 10), aimed at building both strength and muscle endurance. As the classic compound exercise for chest, it also engages the triceps and front deltoids.

The workout then moves to supersets, engaging each side of the chest independently to combat imbalances: Dumbbell One Arm Low Fly for the left and right side, respectively. Each of these is also done in 4 sets with a descending rep sequence, offering focused resistance to the outer and lower pectorals, while also involving the shoulder stabilizing muscles.

Next is the Dumbbell Around Pullover for 4 sets, emphasizing the upper chest and expanding thoracic mobility – a sometimes-neglected area that also targets your lats and triceps. The workout is capped off with the Dumbbell Floor Fly, performed across the same set and rep structure. This exercise serves to isolate the chest by limiting shoulder and back involvement. Throughout the session, it’s important to maintain proper form, use controlled movements, and select weight that allows for completion of the reps while still being challenging. This ensures muscle engagement to maximize growth and prevents injury. Remember to rest for 60-90 seconds between sets to recover sufficiently for your next set.

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  • #Exercise / Sets
    1Dumbbell Bench Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Bench Press
    2:ADumbbell One Arm Low Fly (L)4 sets • 15, 12, 10 and 10 reps
    Dumbbell One Arm Low Fly (L)
    3:ADumbbell One Arm Low Fly (R)4 sets • 15, 12, 10 and 10 reps
    Dumbbell One Arm Low Fly (R)
    4Dumbbell Around Pullover4 sets • 15, 12, 10 and 10 reps
    Dumbbell Around Pullover
    5Dumbbell Floor Fly4 sets • 15, 12, 10 and 10 reps
    Dumbbell Floor Fly
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