Primarily, there are three chest muscles involved in movement: the pectoralis major, the pectoralis minor, and the serratus anterior. Pectoral muscles are most predominantly associated with movement of the shoulders and arms. When working together, they provide stability for bone structures such as the clavicle (collar bone) and the scapula (shoulder). Muscles of the chest enable us to lift, extend, and rotate our arms, along with playing a part in the process of respiration. Chest muscles are required in order to carry out everyday activities like moving furniture, lifting heavy objects, pitching a baseball, and stretching our arms. More...


Dumbbell Flys

Difficulty: Beginner

  1. Lay flat on the bench and place your feet on the ground.
  2. Begin the exercise with the dumbbells held together above your chest, elbows slightly bent.
  3. Simultaneously lower the weights to either side.
  4. Pause when the weights are parallel to the bench, then raise your arms to the starting position.

Incline Dumbbell Press

Difficulty: Beginner

  1. Raise the bench to a 30° - 45° angle
  2. Lay on the bench and set your feet on the ground.
  3. Raise the dumbbells with straight arms then slowly lower them to about shoulder width.
  4. Raise them again until your arms are locked and at the starting position again.

Dumbbell Bench Press

Difficulty: Beginner

  1. Lay flat on the bench with your feet on the ground. Raise the dumbbells until you have straight arms.
  2. Lower the dumbbells to your mid chest
  3. Raise the dumbbells until you've locked your elbows.