To strengthen the chest (pectoral) muscles, take advantage of two
classic movements using simple dumbbells: the bench press and the chest
fly. As long as you practice "textbook form," you will have an
efficient chest workout that takes just a few minutes to complete.
Lie on your back, preferably on a bench, with bent knees to take
stress off your back.
Hold the dumbbells even with your chest, using an overhand grip
(fingers wrapped over the dumbbells, palms away from your face).
Extend your arms upward, exhaling as you lift.
Inhale as you return to the starting position.
Again lying on your back, hold the dumbbells with your arms
extended directly over your chest, palms facing inward. Arms should
be bent slightly.
As you inhale, slowly lower your arms until they are almost
parallel with the floor.
Move only from the shoulder joints, keeping the slight bend at the
Exhale as you return to the starting position.
If you are a beginner, perform one set of 10 to 15 repetitions per
The amount of weight should be such that it is an effort to
complete 15 repetitions.
After six to eight weeks of consistent training, you can progress
to two sets and reduce the reps to 8-12.