While dumbbell exercises require more stability and coordination than those done with a barbell, they also provide a greater range of flexibility and motion.

1. FLAT-BENCH DUMBBELL PRESS (entire chest, anterior deltoid, triceps): Lie on a flat bench and hold a pair of dumbbells over your chest with palms facing forward and arms extended. Slowly lower the weights until your upper arms are roughly parallel to the floor return to the starting position and repeat.

2. INCLINE DUMBBELL PRESS (upper chest, anterior deltoid, triceps): Lie on an incline bench set at a 20- to 30-degree angle, and hold a pair of dumbbells over your chest with palms facing forward and arms extended. Slowly lower the weights until your upper arms are roughly parallel to the floor return to the starting position and repeat. When returning the dumbbells back up to the starting position, be sure to press the weight straight up toward the ceiling and not forward.

3. FLAT-BENCH FLY (outer and inner chest): Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing each other and arms slightly bent. Slowly lower the weights to your sides in an arc until your upper arms are roughly parallel to the floor. Return to the starting position following the same arc and repeat.