There are many great chest exercises with dumbbells. This page has instructions and pictures of the 1 arm decline chest flye.
The flat bench emphasizes the entire chest region. The incline bench emphasizes the upper chest. And, the decline bench emphasizes the lower part of the chest.
If you only had time to do one exercise, I would recommend the flat bench, but if you really want to work your chest try different angles.
Below are instructions for the 1 arm decline dumbbell flye.
Starting Position: While lying on a decline bench hold a dumbbell in your hand with your palm facing inwards.
Form: While keeping your core tight slowly lower the dumbbell out to the side until parallel with your body. Hold for a brief moment and then raise that arm back to the starting position.
Personal Trainer Tips: Make sure you engage your core muscles so that your body remains stable throughout, and move in a slow and controlled manner.
Also, use a comfortable range of motion at the shoulders. You don't have to lower your arms as low as possible towards the floor. The further you lower your arms towards the floor the more stress you will place on your shoulder joint.
You can also do this chest exercise with in a pressing motion with 1 arm.
The pressing motion is not as challenging on the core because the weight stays closer to your center of gravity.
Another option is alternating decline dumbbell flyes.
You can increase your core stability by using alternating arm motions or by using 1 dumbbell at a time.
And you can use a decline, incline, or flat bench to slightly change the emphasis and challenge to your chest muscles.
Pick the exercises that you like to make a unique chest workout.
Yours in Health,
Dr. Charles PT/PT
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