If you ask a novice weightlifter what equipment is in a weight room, the first item off the top of his/her head will almost always be the weight bench.  Weight benches and the bench press are the most popular images people have in their minds about weightlifting, however, we all know that popular way to do things doesn’t always (and usually doesn’t) mean the best way to do things.  In this article you will learn how to ditch the bar and sculpt your chest with dumbbells and a flat/incline dumbbell bench.

A workout excusive to the flat bench press will leave your chest with droopy pecs.  You can achieve the “busting chest” look with this simple workout laid out here.

Incline dumbbell press-

Preparation

Lie supine on incline bench. Lower dumbbells over the upper chest using a wide oblique overhand grip.

Execution

Lower weight to upper chest. Press bar until arms are extended. Repeat

Incline flyes:

Preparation:  Lie back on the bench and extend your arms up, holding the dumbbells with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise.

Execution:  Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only; keep your arms slightly bent. Once the dumbbells get about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down.

Exercise:

Incline dumbbell presses:                                3 sets   8-12 Reps

Incline flyes:                                                   3 sets   8-12 Reps

*Additional exercises

-Low-cable crossover                          3 sets   8-12 Reps

-Hammer Strength bench presses:       3 sets  8-12 Reps

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