With adjuster dumbbells you get to do a variety of exercises with different level of resistance. As far as the pectoral muscles are concerned, the dumbbells can cover a wider range as compared to barbells. Moreover, your muscles are also engaged in a full range of motion stimulating growth and development of muscle fibres.
If you are having any strength imbalances then dumbbells can be used as an excellent cure by training only one side of your body at a time. The working of this process is quite evident from the functioning of the core that works harder to maintain your balance with each limb moving independently. However, here I am going to discuss about few bodybuilding exercises with the dumbbells and focus on the pectoral muscles only.
How to Build Pecs With Dumbbells
Dumbbell Bench Press
The dumbbell bench press is solely meant for the pectoral muscles. All you need to do is lie down on a flat bench along with the dumbbells and hold them in a bench press barbell position with palms facing away and the elbows facing the floor. At the starting position the dumbbells must be just above the chest height.
Now start moving dumbbells upward in a linear inward motion until your elbows get slightly flexed and the two weights touch each other lightly. Again return to the starting position and this will continue for 8 to 12 repetitions per set.
Incline Dumbbell Press
The incline dumbbell press is for the upper pectoral muscles. Here, you need to set the bench in an inclined position of around 30 degrees from the ground level. Just like the dumbbell bench press lie down on the bench and move the dumbbells in the same linear inward motion. But, here the dumbbells will move above your head and you need to tighten your chest as the weights touch each other.
8 to 12 repetitions and 3 to 4 sets are enough to experience muscle failure provided the level of resistance suits your strength so that you do not end up with injuries.
Decline Dumbbell Press
With the decline dumbbell press you can focus upon the lower pectoral muscles. As far as the bench position is concerned, it is just the opposite of the incline dumbbell press. Apart from that, gripping the dumbbell and the linear motion are all same. Though it may seem quite awkward to a novice bodybuilder, but he may start with light weights.
Dumbbell Bench Fly
To perform the dumbbell bench fly, you need to lie down on a bench with weights in your hands, raised above your chest such that the palms face each other.
There will be no problem even if your elbow is slightly bent. Keeping the elbows fixed move the dumbbells in wide arc towards the floor. When your weights reach the bench level, your elbows will face the floor and your pectoral muscles will be fully stretched. Now return to the starting position and squeeze the pecs to complete one repetition.
Incline Bench Fly
The incline bench fly is just like the flat bench fly except the bench is raised at an angle of 30 degrees from the floor. The arc movement is in line with the shoulders and it targets the upper pectoral muscles.