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Dumbbell Exercises for Chest Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet. Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. Breathe out when raising the dumbbells and breathe in when lowering them back. Bench Press (Neutral Grip) Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other. Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly