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Top 10 Dumbbell Chest Workout & Exercises

Dumbbell chest workout are a great way to tone and strengthen your chest muscles. They can also help you build more muscles overall, which will give you the appearance of a well-defined physique. Below are the 10 best dumbbell chest workout routines that will get you stronger in no time. You can checkout chest bodyweight exercises as well.

10 Best Dumbbell Chest Workout


1. Dumbbell bench press

The dumbbell bench press is a great chest exercise. If you are new to the gym and don’t have access to any free weights, this can be done with an adjustable barbell.

Steps to perform this exercise:

  • Lie down on a flat bench with your feet flat on the ground and your back straight against the padding of the bench (or sitting up).
  • Place one hand on each side of your head as if you were trying to hold up four fingers so that they’re touching each other at their tips; this will help keep them in place as you lift weights during this movement.
  • Put both feet flat on the floor firmly, so they don’t move around or slide when doing these lifts!
  • With elbows slightly bent, raise dumbbells above shoulder height by pressing them into sides first; then raise arms above shoulder level until they’re parallel with flooring surface level (you should feel the tension in upper arms while performing this portion).
  • Repeat the process twice before lowering weights back down again, all while keeping upper arm muscles tight throughout the movement pattern.


2. Dumbbell Flyes

Dumbbell Flyes

Flyes are a great chest exercise for beginners, advanced lifters, and women. This movement works the pectoral muscles, which consist of your pecs and triceps.

Steps to perform this exercise:

  • To do flyes properly, keep your body straight and bend at the elbows as you lower the dumbbells behind your head until they’re at chest level.
  • Lift them again in a controlled motion by pushing up through your hands with equal effort from both sides of each flye (the left side should be slightly harder than the right).
  • Repeat this motion six times on each side before switching arms so that you complete all 12 reps in one set.


3. Alternating Dumbbell Bench Press


The alternating dumbbell bench press is a great chest exercise. It uses a different range of motion and works the muscles differently than the regular dumbbell bench press, which helps build muscle mass in your chest without too much.

Steps to perform this exercise:

  • Set up for this exercise like you would for regular dumbbell bench presses.
  • Lie down on a bench with palms flat on the surface or place your elbows underneath yourself, under your shoulders and wrists at about 45 degrees.
  • Grasp both ends of either set of dumbbells while standing up straight with feet hip-width apart; don’t let them touch each other or anything else, as they’ll slip right off!


4. Chest Dips on Parallel Bars

Parallel bars are a great way to work your chest, but they’re not the only option. You can also use dumbbells and a bench or chair to perform this exercise.

Steps to perform this exercise:

  • Position yourself in front of parallel bars with your feet firmly planted on the floor and your hands gripping either end of each bar. Your body should be upright with no knee or hip bending; don’t arch your back as you do this exercise!
  • With elbows straightened out slightly, dip down until just before hitting parallel with both arms extended out wide (i.e., 90 degrees) above you—then push back up again so that components are fully extended overhead before returning down again for another repetition.


5. Incline Dumbbell Flyes

Incline Dumbbell Fly


Incline dumbbell flyes are a great exercise to build your chest muscles. They work the middle and lower portions of your pectoral muscles in front of your chest. You can perform incline dumbbell flyes with either an incline bench or a decline bench, depending on your available space.

Steps to perform this exercise:

  • Sit on an incline bench with feet flat on the floor (or step up onto the decline).
  • Have arms extended out in front at shoulder height with palms facing each other for support if needed.
  • Hold a weight in both hands (palms facing each other).
  • Lower arms until they reach parallel with body position, then return back up to starting position without letting weights touch floor during descent phase – make sure that they don’t drop below horizontal line created by shoulders/upper arms throughout entire movement!


6. Decline Dumbbell Bench Press

The dumbbell bench press is one of the most popular exercises for the chest and shoulders. It works both your upper and lower pectorals and the middle deltoids (the long, thin muscles that make up the upper part of your arm).
You can perform this dumbbell chest workout in a standing or sitting position, but it’s best if you’re able to get into a full pushup position with just one hand on each side of the barbell. If this isn’t possible due to lack of flexibility or strength in your wrists/wrists/etc., then use two hands instead to make sure they’re positioned farther away from each other than usual, so they don’t interfere with each other when moving up and down during exercise!
There are several ways to increase difficulty while performing this movement.

  • Move directly overhead instead of at 45 degrees off floor level; this way, more stress will be placed on those muscles between shoulder blades since gravity isn’t helping support them anymore! This will help strengthen those areas too.
  • Increase weight by adding more weight plates per side instead being limited only by what’s currently being used.
  • Add additional sets per week until reaching maximum intensity level.
  • Sometimes people find themselves struggling too much when doing biceps curls after bench pressing because their arms aren’t strong enough yet — so try using bands around wrists instead.


7. Incline Dumbbell Pullover

Incline Dumbbell Pullover

The incline dumbbell pullover is great for targeting your chest and shoulders. The incline bench is adjustable, so you can adjust it to the amount of weight you’re using. Set your bench, so its highest point is about halfway up your chest when resting on it (this will vary depending on how tall or short you are). You should also be able to effortlessly grip the handles with both hands at this point to support yourself while doing this exercise with only one arm!

Steps to perform this exercise:

  • Lie flat on an incline bench with two dumbbells held at arm’s length in front of each other across their lower ends; elbows locked out throughout movement – don’t let them drop!
  • Raise arms until they’re overhead; hold the position for 1-2 seconds before lowering downward again until arms are parallel with the floor again.


8. Front Raise and Slam

It is an excellent exercise for those who want to build their chest muscles but don’t want to put too much strain on their shoulders. Here are the steps to follow to perform it perfectly.

  • The first step is to raise the dumbbells to shoulder level and bring them together in front of your chest. You should feel a nice stretch in your chest muscles when doing this exercise properly!
  • Once this position has been achieved, lower back down under control.
  • Slamming the weights back down will help establish muscle memory for this movement pattern by working against gravity with each repetition; it also helps develop a balance between upper body movements such as pulldowns versus overhead presses like pushups or dips, which can increase strength at different areas during overall workouts because they work opposing muscle groups differently depending on whether they’re being done from an awkward angle compared with horizontal ones.


9. Diamond Pushups

Diamond pushups are excellent for building strength in your chest and arms. They’re a bit more complicated than regular pushups, but don’t let that scare you off!

Steps to perform this exercise:

  • Hold the dumbbells with your arms out to the sides, palms facing down, and fingers pointing toward each other.
  • Your shoulders should be relaxed so they don’t come forward or back during this exercise (you can also use an incline bench if necessary).
  • On the downward part of each rep, bring one forearm up while keeping the opposite leg straight; then lower it back down again before raising it up again on another rep cycle.
  • Repeat five times per side before switching sides.


10. Two-arm Dumbbell Row

This exercise is a great way to build strength in your upper back and shoulders. It’s important to keep your back straight throughout this movement, so ensure you’re keeping it in line with the rest of your body by leaning forward slightly.

Steps to perform this exercise:

  • Start by standing up straight with one hand on each side of a bench or box behind you (or even against a wall).
  • Keeping both feet flat on the ground as much as possible, lean forward until they’re at about 45 degrees—this will give you good leverage when pulling weights up toward your chest.
  • Raise one arm over your head while keeping the other hand fixed firmly in place—don’t let it drift away from where it should be!
  • Bring both arms together overhead; then lower back down again until arms are fully extended out front again (with palms facing down).
  • Repeat for reps prescribed by trainer/coach/physician

These dumbbell chest exercises tone your chest and give you a great workout without going to the gym. You don’t need to go to a gym or spend hours at home doing cardiovascular exercises. These dumbbell chest exercises and workouts are easy and effective, but they don’t require much equipment. You can do them anywhere, even in your own home!
The best thing about these exercises is that they’re low impact (meaning they won’t cause overuse injuries) and don’t require much time or money. Plus, if you’re not in great shape right now, this will help build up your muscles so that when you eventually get back into shape after an injury or illness, or even just because it’s time for another phase of life, you’ll still have some muscle mass on top of what was lost during those years away from sports/exercise/sporty things like running around outside all day long playing basketball with friends who want nothing more than heart-pounding exhilaration from beating others down at their own game.


FAQ About Dumbbell Chest Workout

How do I get my chest ripped?

There are a lot of exercises and workouts that can help you get your chest ripped in the least time but there is no shortcut that can do so in just a week or two. The above stated dumbbell exercises are found quite useful for getting chest muscles ripped. You just need to follow the routine as per the instructions of your trainer.

Can you get a big chest using Dumbbells?

Dumbbell exercises, according to a 2017 study, more effectively activate the pectoral muscles like pectoralis major which are responsible for the majority of the chest musculature in comparison to barbell and Smith machine bench presses.

Can I Build Chest With Just Dumbbell press?

If you are an advanced lifter, have short time available, or face issues with recovery, the dumbbell press is sufficient for your chest. Lifters who are weak, have physique goals, or are just starting out should include more chest training.

Can I train chest 3 times a week?

There are numerous factors to consider, such as reps, rest, weight, sets, recovery ability, and so on. If you are doing high volume hypertrophy (muscle mass gain) training, 1-2 times per week may be enough because the muscle has microscopic tears that simply need time to heal. However, for muscle endurance (12 or more reps) with low volume, three times per week should suffice.



Dumbbell chest exercises are the answer if you’re looking for a great workout without going to the gym. These exercises are easy to do and one can perform them anywhere at any time. They also tone your chest without putting stress on your joints. With all of these great advantages, it’s no wonder why they quickly became one of our favorite workouts!