Exercises, Group 2:
Dumbbell Exercises for the Front of the Chest
Exercise No. 7 - Dumbbell Pullover on Bench
Identical in performance to the barbell pullover on bench. Some bodybuilders feel a greater pull in the rib box when the feet are raised and resting on the end of the bench. You can test both versions, either with feet on the floor or with them raised, and the one that gives you the greatest rib box stretch will undoubtedly be the best for you.
The barbell pullover can also be performed in this manner, with feet raised.
Exercise No. 8 - Alternate Stiff Arm Pullover
Start with both dumbbells above the chest as in the regular dumbbell pullover. Now, take a deep breath and lower one dumbbell to behind the head and the other to the thigh. Draw the weights back to the starting position, exhaling while doing so. Then, take another deep breath and lower the alternative dumbbell to behind the head and the other is lowered to the thigh. Draw the weights back to the starting position and repeat again.
This exercise will not only develop the rib box but can produce great depth to the lower pectorals particularly, PROVIDED you are one of those fortunate ones who is structurally built to benefit from it.
For those who do respond, the same exercise works well on an incline bench and on a decline bench. Form your final opinion after giving a month of so trial.
Exercise No. 9 - Bent Arm Pullover With One Dumbbell
This one's very well known. Can be performed on a flat exercise bench, or on an incline for more serratus magnus effect. It can be performed 'rebound style' for added power.
Exercise No. 10 - Regular Bent Arm Dumbbell Pullover
Same as with barbell, using two dumbbells.
Exercise No. 11 - Round The World
The exercise is started lying on a flat exercise bench with the dumbbells held at the thighs. From that position they are moved simultaneously off to the sides and circled around until they meet behind the head. The dumbbells are then pulled up, as in the pullover, and lowered back to the thighs.
This exercise will not only develop the rib box but can produce great depth to the lower pectorals particularly, PROVIDED you are one of those fortunate ones who is structurally built to benefit from it.
For those who do respond, the same exercise works well on an incline bench and on a decline bench. Form your final opinion after giving a month of so trial.
Exercise No. 9 - Bent Arm Pullover With One Dumbbell
This one's very well known. Can be performed on a flat exercise bench, or on an incline for more serratus magnus effect. It can be performed 'rebound style' for added power.
Exercise No. 10 - Regular Bent Arm Dumbbell Pullover
Same as with barbell, using two dumbbells.
Exercise No. 11 - Round The World
The exercise is started lying on a flat exercise bench with the dumbbells held at the thighs. From that position they are moved simultaneously off to the sides and circled around until they meet behind the head. The dumbbells are then pulled up, as in the pullover, and lowered back to the thighs.
Since this is a leverage exercise, it is best performed in cheating style, with the elbows slightly bent to reduce the strain on them.
Breathing is much a matter of preference. Some breathe in while circling the weights to behind the head and then exhale when lowering them to the thighs. Others prefer the opposite method of breathing. Still others take short, panting breaths and never inflate their lungs fully at any one time.
An incline bench version of this movement places such strong stress on the deltoids that they tire long before the pectorals receive much work, so as far as chest building is concerned it can be discounted.
The decline bench variety places great stress on the upper chest muscles and that style should not be overlooked.
Exercise No. 12 - Lying Lateral Raise
No explanation of the regular performance necessary.
To cheat, the starting position is the same, but as the dumbbells are lowered off to the sides, the elbows are bent until the forearms are at about 45 degrees to the upper arms, or halfway between being straight and at right angles with the upper arm. Then, when the weights are drawn back to the starting position, the arms are gradually straightened again. Performed in this style, tremendous poundages can be employed and the pectorals bulk up fast.
Performing this exercise on an incline is worthwhile and should be added to your routine from time to time.
Exercise No. 13 - Rebound Laterals
Use boxes to to lower the bells to and then rebound off of. Like all rebound exercises, this style of the lateral raise should be relied on mainly for breaking sticking points in this exercise and for building an increase in power.
Exercise No. 14 - Decline Laterals
Performed on a decline, lateral raises can strengthen the upper pectoral attachments and contribute to a fuller chest.
Exercise No. 15 - Dumbbell Bench Press
Because of the difficulty in controlling two separate weights, you cannot use as much combined weight in the dumbbell bench press as you can in the barbell style. However, it does educate the muscles to work in coordination and because of the greater flexibility of movement can produce extra growth. They can be performed on an incline or a decline, and the dumbbells version allows for a varying grip over the performance of the movement.
