What it does: The dumbbell bench press is a compound exercise that builds strength and size in your pectoral (chest) muscles.

Using dumbbells, sit on the edge of a stable bench with your hands hanging directly below your shoulders, palms facing each other. Keep your chest lifted and your shoulders drawn back and down (A).

The dumbbell chest fly is an exercise that can help to strengthen the chest and shoulders. It’s common to do it while lying on your back on a flat or incline bench. There’s also a dumbbell fly ...

Grab a pair of 2- to 5-pound dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Position your hands, palms facing each other, in front of your thighs with elbows slightly ...