pectoralis major

The pectoralis major is the largest muscle of the chest and plays a key role in pushing movements and shoulder stability. It consists of two primary regions: the clavicular (upper) and sternal (middle and lower) portions, which work together to move the arms toward and across the body. The exercises below target one or both regions using only dumbbells.

Exercise Menu

Dumbbell Flat Bench Press

Primary muscle(s) targeted: Sternal Pectoralis Major (Middle & Lower Chest)

Secondary muscle(s) targeted: Anterior Deltoid, Triceps Brachii, Biceps Brachii, & Serratus Anterior

Compound/Isolation: Compound

Set-up:

Feet flat on the ground
Shoulders back
Back slightly arched

Execution:

30-45° angle, dumbbells directly above chest

Slowly lower dumbbells toward chest height
Pause, then push weight to initial position

Primary muscle group for the bench press depends largely on angle and grip of the dumbbells. For this exercise, face the dumbbells away from you. In this way, the primary muscle targeted by the dumbbells will be the pectoralis major. However, more specifically, the middle and lower chest, also known as the sternocostal head, will be emphasized [1].

Full Detailed Breakdown

Other muscles that may be targeted through different variations and support the bench press movement include the anterior deltoid, triceps brachii, biceps brachii, and the serratus anterior [4].

This is a heavily compound exercise, requiring movement of both the elbow and shoulder joints, while engaging multiple major muscle groups [8].

To set up, find a weight bench, and set it flat. Grab the appropriate dumbbells and sit down. After laying down, keep your feet flat and anchored, with your shoulder blades tucked back, chest up, and a slight arch in your back.

Begin the movement with weights directly above your chest, with about a 30-45 degree angle relative to the body, maximizing comfort and natural movement. A smaller angle will focus more heavily on the upper chest, while increasing it brings the deltoids into play. Generally, try to avoid flaring the elbows out at a 90 degree angle, placing unnecessary stress on the shoulder joints. Slowly lower the weights over 2-3 seconds, maximizing time under tension. Once the dumbbells are the same height as the chest, pause for 1-2 seconds, then push the dumbbells up to their initial position, leading with the thumbs. Maintain the same small angle throughout the movement [1] [6].

Dumbbell Chest Floor Fly

Primary muscle(s) targeted: Pectoralis Major

Secondary muscle(s) targeted: Deltoids & Triceps

Compound/Isolation: Isolation

Set-up:

Lie down on the floor & plant feet firmly
Lift dumbbells directly above your chest
Bend elbow slightly

Execution:

Slightly arch back
Pinch shoulder blades together
Lower dumbbells by expanding arms out
Pause, then squeeze arms together

The dumbbell chest fly targets the pectoralis major, including both the sternocostal and clavicular heads.

Full Detailed Breakdown

The secondary muscles worked through this exercise include the deltoids, or shoulders, and triceps [3].

The dumbbell chest fly is classified as an isolation exercise, as the movement relies only on the shoulder joint [7].

To set up for this exercise, lie flat with your back on the floor and your knees bent. Plant your feet firmly on the ground and lift the dumbbells directly above your body with a slight bend in the elbow.

To begin, slightly arch your back and pinch your shoulder blades together. Slowly lower the dumbbells out and down, extending your arms with the floor acting as a safety net. Keep your elbows bent through the motion. Next, you generally want to pause for 1-2 seconds with your arms fully extended at floor length. Avoid resting and relaxing the muscle at this point. Then, squeeze the arms back together toward the initial position, contracting the pectoralis major [2].

Dumbbell Incline Bench Press

Primary muscle(s) targeted: Clavicular Pectoralis Major (Upper Chest) & Triceps Brachii

Secondary muscle(s) targeted: Anterior Deltoid, Pectoralis Minor, Serratus Anterior, and Abdominal Muscles

Compound/Isolation: Compound

Set-up:

Set bench to 45° incline
Rest back against it
Plant feet slightly wider than shoulder width

Execution:

Engage core and hold dumbbells at a 45° angle
Push up and forward, avoid locking elbows
Slowly lower dumbbells toward initial position

The primary muscles worked through this exercise include the Pectoralis Major, more specifically, the clavicular and upper head of the chest. The triceps brachii is also primarily targeted through this activity.

Full Detailed Breakdown

The secondary muscles that facilitate this movement include the anterior deltoid, pectoralis minor, serratus anterior, and abdominal muscles for stability. This is a compound exercise.

To set up, set your bench to about a 45 degree incline angle. Rest your back against the bench and plant your feet firmly on the floor, slightly wider than shoulder-width apart.

To begin, hold the dumbbells at chest level at around 45 degrees with respect to your body. This provides a more natural feel, improving comfort and generally reducing the risk of shoulder injury. Engage the core and squeeze your shoulder blades, then press the dumbbells up and forward in a controlled manner, leading with the thumbs. Avoid locking the elbows and try to squeeze the upper chest throughout. Next, pause slightly and lower the dumbbells back to the starting position in a controlled and slow manner, maintaining and maximizing tension [9].

Dumbbell Push-Up

Primary muscle(s) targeted: Pectoralis Major & Triceps

Secondary muscle(s) targeted: Anterior Deltoids, Serratus Anterior, Trapezius, Abdominal Muscles

Compound/Isolation: Compound

Set-up:

Dumbbells slightly wider than shoulder-width
Feet together or hip-width apart
Plank Position

Execution:

Engage core and keep body straight
Lower body, elbows at 45°
Pause, then push body upward toward initial position

Depending on specific placement of dumbbells or inclines, push-ups can target different muscle groups. The dumbbells push-up offers specific benefits for the chest, and targets the pectoralis major and triceps. Furthermore, in comparison to a regular push up, this offers a more comfortable and natural grip, increased range of motion, and forces more activation of the core muscles.

Full Detailed Breakdown

Secondary muscles that aid with this movement include the serratus anterior, trapezius, rotator cuff, abdominal muscles, and hip muscles.

This is a compound exercise, requiring movement of the shoulder and elbow joints.

To set up, place the dumbbells slightly wider than shoulder width apart. Keep your feet either together or close to hip-width apart. Grip the dumbbells and assume a plank position.

To begin the exercise, brace your core and maintain a straight line and a neutral spine from the head to the heels through the movement. Slowly lower the body toward the floor, over a period of 3-4 seconds to maximize tension. Keep the elbows at a 45 degree angle from the body. Pause when your chest nearly touches the floor, and avoid resting the arms and chest on the floor. Then, quickly press the body upward by extending the elbows, returning toward the initial position. Avoid locking your elbows [5].

References

[1] Cavaliere, J. (n.d.-b). Dumbbell bench press. ATHLEAN-X. https://learn.athleanx.com/articles/dumbbell-bench-press

[2] Cavaliere, J. (n.d.-h). Stop doing chest flies. ATHLEAN-X. https://learn.athleanx.com/articles/stop-doing-chest-flys-im-begging-you

[3] Chertoff, J. (2023a, April 11). How (and why) to do a dumbbell chest fly. Healthline. https://www.healthline.com/health/exercise-fitness/dumbbell-chest-fly#benefits

[4] Chertoff, J. (2023b, May 24). What muscles do bench presses work? Healthline. https://www.healthline.com/health/exercise-fitness/bench-press-muscles-worked#muscles-impacted

[5] Push-Up. (n.d.). Nasm.org. https://www.nasm.org/resource-center/exercise-library/push-up

[6] Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of five bench inclinations on the electromyographic activity of the pectoralis major, anterior deltoid, and triceps brachii during the bench press exercise. International Journal of Environmental Research and Public Health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339

[7] Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A comparison of muscle activation between barbell bench press and dumbbell flyes in resistance-trained males. Journal of sports science & medicine, 19(4), 645–651.

[8] Sutton, B. (n.d.). Bench press targeted muscles, grips, and movement patterns. National Academy of Sports Medicine. https://blog.nasm.org/biomechanics-of-the-bench-press

[9] Two-Arm Incline Dumbbell Chest Press. (n.d.). Nasm.org. https://www.nasm.org/resource-center/exercise-library/two-arm-incline-dumbbell-chest-press?srsltid=AfmBOopIuXZwZzbkNAFaRe9OH7pDTx_XoiPhfkNi7kK2sKWi2JpuIymX