You desire the best dumbbell chest exercises to build strength and muscle tone?

People are going crazy for These dumbbell chest exercises.

The chest workout routine with dumbbells is effective at building strength, muscle tone and definition and can help generate better body composition through weight loss.

This article will share a full body workout with different dumbbell chest exercises that you can do at home for a complete body workout.

Chest dumbbell routine are not difficult but requires practice and concentration.

Here are the complete chest workout with dumbbells you need to include in your workout routine every week.

Benefits of Training Dumbbell Chest Exercises

Dumbbells workouts for chest allow a greater range of motion.

If you think that the bench press is the only weight training exercise for your pectorals, you are mistaken. Dumbbells require you to move the weights in a more free-form way that allows for greater range of motion and activates more muscle.

Dumbbells are great for chest exercises because they enable you to perform a greater range of motion.

Your chest may look big and impressive when you bench-press with a barbell, but because the bar hits your chest before your pectoral muscles achieve a full stretch, you’re not getting the most out of each rep. If you want to gain size and athletic performance, instead try dumbbell chest exercises that allow you to lower the weights past chest level maximally stretching the pecs

Find your favorite dumbbell pec exercises.

Dumbbells workout for chest provide a better balance

If you want to protect your joints and develop balanced muscle power, dumbbells are the way to go. The problem is that most people do an equal amount of reps for each side in each exercise, which can lead to imbalances in their strength and flexibility. So instead, follow our advice here on how to do dumbbell chest exercises, by alternating which side you start with. This way you’re making sure your entire body works evenly!

Dumbbells are a staple in any weight room and are an essential piece of equipment to prevent joint pain. Workout for chest with dumbbells places less stress on your joints, allow both sides of your body to find their optimal path when performing an exercise, give you greater freedom to customize the exercise for your body, and place the stress of the exercise right where it belongs—in your muscles, and not your joints.


Dumbbells for chest are a great way to strength train, as they provide more balance and equal resistance on both sides of the lift, whether you’re moving up or down. Plus, they provide more flexibility than barbells and can be split up and moved around with ease.

Chest workout with dumbbells lets you develop each side more evenly, and help correct imbalances in strength between sides (which occur as frequently as it can be).

When you train with dumbbells, your right and left sides have to stabilize and push with equal force—and if one side lags behind, you feel it immediately. This ensures that you never push a set farther than your weaker side can handle.

Chest dumbbells exercises increase the intensity

Bench-pressing with dumbbells increases the intensity, allowing you to lift heavier weights and get a greater muscle pump. Dumbbells are also great for hitting different muscles in different angles. For example, try dumbbell pec flyes, which work both your sternal and clavicular pecs (with varying ranges of motion), or simply standing with your hands together to isolate your outer pecs (pecs major).

Chest exercise with dumbbells works the pecs harder, which makes them a better choice for certain exercises. Bench-press a pair of dumbbells and you’ll feel that the chest muscles have to contract. If you use a barbell, however, it moves in an arc through space rather than up or down. This minimizes chest recruitment and shifts the emphasis onto your shoulders.

Having another dumbbell at hand means you not only have the option to do an exercise one arm at a time, but also to reduce fatigue by taking a few seconds to switch arms halfway through. You can do that with virtually every extension and adduction movement for the chest, keeping your muscles fresh for more reps.

Click here if you want more dumbbell exercises 

How to do workout chest with dumbbells

Your chest is an important muscle group for optimal athletic performance, with strength being crucial to your ability to generate power in your pushing movements.

If you want to build your chest fast, this 30-minute dumbbell workout will help. It’s designed for beginners who have never used dumbbells before, but can also be adapted for more advanced lifters. You’ll hammer through 4 total circuits of the seven moves here. Each circuit is done with just one set of each move. It is important to note that rest time should not exceed 1 minute between sets.

 It’s time to discover the dumbbell chest exercises ! 

The 21 most Famous Chest workout with dumbbells

1. Dumbbell Pullover

If you’re looking to strengthen both your upper back and chest, the dumbbell pullover is a must. It’s also one of the most challenging moves to do, so don’t feel discouraged if it takes some time to get comfortable with this movement. Start off with light weight until you master the technique and then build up from there.

Making the dumbbell pullover is an effective exercise designed to target the upper part of your chest. You’ll want to make sure that you keep your shoulders away from your ears and maintain a nice, straight line while lifting the weight up toward your head. As with any exercise, it’s important that you keep a good posture and avoid slouching in order to reap maximum benefits.

The key for this dumbbell chest workout with bench is to keep your arms straight and thumb facing forwards when you hold the dumbbell, and also keep your body in an upright position while doing this exercise

Do you want more dumbbell chest exercises on bench ? 

2. Dumbbell Bench Press


This is one of the favorite dumbbell chest exercises of our Fitnessbliss customers.

In the bench press, you are asked to lift the weight from a lying position. With this dumbbell bench press variation, you stabilize your shoulders and chest while performing the same action as the traditional barbell bench press. Pause for few seconds at the top, then lower them to start position.

The dumbbell bench press is a great exercise to target your chest, shoulders, and triceps. To get the most out of this exercise, make sure you take long pauses between each rep and hold at the top for 2-3 seconds so that you can feel the contraction in your chest muscles.

By combining this movement with a slow lowering phase, you can effectively increase the power of this dumbbell chest workout.

To get the most out of this exercise, be sure to concentrate on the movement.


How many times? Repeat 10 times total.

Breathe? Inhale on the way down, exhale on the way up.

3. One-Arm, One-Leg Dumbbell Row

Do you like workouts with dumbbells for chest?  You won’t be disappointed!

It works the back, arms and shoulders and stretches the hamstrings. The real challenge, though, is getting into position.

If you struggle with balance this move can be tough to pull off.

Step 1: Stand on one leg as you face the rack or bench, and place your opposite hand on it.

Step 2 : Slowly bend to drop your chest, while also raising the opposite leg and bending at the knee.

Step 3: Grasp a dumbbell with your free hand and pull it in toward your hip while keeping your elbow close to your body and the barbell nearly touching your waist.

How many times?  Lower the dumbbell back down slowly before repeating steps 1 through 3 on the opposite side.

Click here to find the best chest exercise free weights 

4. Bench Press Neutral Grip


Looking for chest press training with dumbbells ?

This is a great dumbbell and bench chest workout to strengthen your chest muscles, making you stronger and more durable.

The bench press is a classic strength training movement that you can do with dumbbells or a barbell. To perform this exercise, lie down on a bench and hold the dumbbells by your chest level. Slowly raise the weights up to your shoulders and then lower them again after a short pause.

How many times? Aim for 4 sets of 8 reps of each exercise before moving on to the next.

Breathe? Raise the dumbbells upward, exhale, and lower them back down to start position while inhaling.

5. Dumbbell Incline Bench Press


Incline Bench Presses are a great way to work your chest. This is done by lying on an incline bench and holding two dumbbells at your chest level, palms facing each other.

The amount of weight you use is up to you !

It is one of the favorite chest workouts at home with dumbbells.

 How many times? Try to complete 12-15 reps at a slow pace and aim for 3 sets each workout.

6. Incline Neutral Grip Dumbbell Press


Incline Neutral Grip Dumbbell Press is a great way to tone your chest and upper arms. It’s easy to do, too. Lie down on an incline bench, hold 2 dumbbells at chest level along your body, and press them straight up until your elbows are close to being locked. Lower slowly after a short pause.

At home, chest workouts are possible.

7. Crush Press

How to build chest with dumbbells? Try Crush Press.

Step 1 : Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another.

Step 2 : Press the dumbbells together in the center of your chest (this is your starting position).

Step 3 : Keeping the dumbbells pressed together, slowly push them to arm’s length over your chest. Pause for a moment, squeezing your chest muscles. Slowly reverse the movement, returning to the starting position.

8. Lying Fly or Dumbbell Chest Flyes


We love dumbbell chest flyes because they’re a great way to get a big chest that looks nice and full. They also target your shoulders, which help stabilize your arms so you can feel more confident when lifting heavier weights. It’s a great upper chest workout with dumbbells

To perform it correctly, start by lying face-up on a flat bench. Then grab a pair of dumbbells over your chest with palms facing each other and elbows only slightly bent. With arms almost straight, separate them and lower them to the sides until you feel a stretch in your chest. At the bottom of the movement, your palms should be facing up towards the ceiling. Reverse the motion until you reach starting position again.

How many times ? 10 times.

Did you like it ? Continue to discover the dumbbell chest exercises.

9. One-Arm Dumbbell Hang Snatch

Don’t miss this dumbbell workouts for pecs !

This is a full-body exercise, and most of the power comes from your hips. However, your chest is just as important for this move because it provides stability in the “catch” phase.

The one-arm dumbbell hang snatch is a power exercise that’s great to use for total body strength. Start by standing with your feet shoulder-width apart and holding a dumbbell straight down in front of you. Push your hips back and down to lower the weight between your knees. Explode in one motion, extending your hips quickly and pulling the dumbbell straight up as high as possible. When it reaches maximum height, drop your body underneath it and catch it overhead. Lower it back to starting position to complete one rep.

How many times? 10 times is perfect.

10. Renegade Rows Push-Up Combo

The best dumbbells chest exercises exist and can become your next favorite exercises

 If you’re looking for a challenge, one way you can up the ante is by adding in a Renegade Row on the eccentric phase of your push-up. Begin in a push-up position, with your feet wider than shoulder width apart and hands right underneath your shoulders.

This move is a great alternative to traditional push-ups, as it engages the upper back muscles. Your core will also be working hard to stabilize the body, so this exercise makes your entire body stronger and more stable

11. Bridged Floor Press

What can you do as exercise a pec exercise with dumbbells? The Bridged Floor Press is perfect!

The high-rep, bridged pressing motion places a tremendous amount of stress on your pecs, while also working your glutes and upper back. As you continue to perform reps, your body will adapt to this change in motion and begin recruiting more muscle fibers to accomplish the task at hand.

Lie on the floor, or a mat, with knees bent and feet flat on the floor, holding the dumbbells over your chest. Press the balls of your feet to the floor and squeeze your glutes. Lower your hips toward the floor and then bridge back up as you bring the weights back together.

12. Feet-Up Slight Decline Dumbbell Bench Press

This dumbbell exercises chest is a great way to target the chest muscles. Once you have your bench elevated, lie back on it with your head at the lower end, holding two heavy dumbbells at arm’s length above your chest. Place your feet flat on the bench and slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they are close to the sides of your chest. Pause in that position, then press back up to the starting position

Contract your chest muscles and pump the dumbbells back up. To increase difficulty, hold heavier dumbbells rather than doing singles.

Breathe? Breathing in and out during the bench press is helpful to keep your muscles relaxed.

13. Dumbbell Floor Press

Do you like to find one effective exercise with dumbbells for chest ?

This exercise involves lying face up on the floor holding two dumbbells at chest height. You then press them up and back down again, like you would do when performing a bench press.

14. Dumbbell Fly

This is one of the best chest exercises. Flyes allow you to stretch and contract the pecs maximally and they work best when the shoulders are fully stretched. Test your limits, but be careful not to push them on this exercise: if you experience shoulder pain, limit the range of motion or keep the weight light.

It’s a dumbbell chest and shoulder workout appreciated by athletes

15. Standing Cross Body Dumbbell Raise

This is the fifteenth dumbbell chest exercises.

Stand and hold the dumbbell at your side, with elbows slightly bent. 

Lift the arm up above your head, reaching as high as you can, then bring it down to your other side. 

While doing this, keep your torso still and engaged.

16. One-Arm Offset Dumbbell Bench Press

The best workout with dumbbells for chest  is close to you !

The one-arm offset dumbbell bench press is a great move for those who want to build upper body strength and improve shoulder stability.

How many times? 10 times per set.


17. Reverse Grip Dumbbell Press

Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Start by holding a dumbbell in your right hand, then lowering it until it’s in line with your shoulder. Return to starting position, then switch sides to hit both sides equally!


18. Dumbbell Straight-Arm Pullover


Whether you want to increase your strength, tone your muscles or increase your endurance, the dumbbell bench workout is one of the most effective workouts for men and women of all ages.

Lie on the bench holding one dumbbell with both hands above your chest area, arms extended. The key to this move is not to move any other part of your body other than your elbows and shoulders as you lower the weight. It may take some practice (and some sweat) but once you master it, you’ll be in great shape!

Keep your arms extended throughout by keeping still the angle of your elbows.

19. Dumbbell Bent-Arm Pullover


The Bent-Arm Pullover is your ticket to a strong upper back and chest.

Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause.

Other exercises are available

Tips of Dumbbell Chest Workout For Beginners

For beginners our experts recommend two exercises

20. Push-ups

 Normally, the dumbbell exercises for chest without bench are rarely, but there are exceptions.

Push-ups are one of the best exercises you can do to strengthen your upper body and stay in shape. They’re also easy to do anywhere, anytime. Start with a simple push up and progress to more difficult versions as you get stronger. Push-ups with Dumbbell floor exercise are the dumbbell exercises for chest without bench.


Step 1 : Start with the modified push up position by having your knees on the ground and your hands underneath your shoulders.

Step 2 : Next, lower yourself down until your chest nearly touches the floor. Pause and slowly push yourself back up.

Step 3 : Repeat this motion as many times as you can or until fatigue sets in.


21. Incline Fly (Dumbbell incline Chest Fly)


Upper body dumbbell workouts : 

Lie on an incline bench, grab one dumbbell with each hand and raise them until they are side by side overhead. Slowly lower the dumbbells back down to your chest. You want to keep the same angle in your elbows throughout. 

Tips for the Intermediaries

Our experts advise intermediaries this powerful exercise

 45-Degree Dumbbell Floor Press

It is part of the dumbbell chest exercises for advanced people.

This is a beginner variation of the dumbbell floor press. Your starting position will be the same, but because the angle of your arms creates a more upright chest position, you’ll have to lower the weights much more slowly and with greater control than in other variations.

Advanced dumbbell chest exercises

The best and most effective exercises for advanced people are:

– Feet Up Slight Decline Dumbbell Bench Press

– Incline Fly-Press Hybrid

– Crush Press

– Pushup 

What is the best dumbbell for chest?

Use the dumbbell for chest is important.

Dumbbells are one of the most versatile pieces of equipment a home gym owner can buy. They’re great for getting in a full-body workout and can be used alone or with machines, barbells and kettlebells.

1) Ajustable Dumbbells

Adjustable dumbbells offer the perfect way to provide a workout that is personalized to your needs, helping you get better results faster. The Plates can be added and held on with collars, or the turn of a dial or lever, meaning you can steadily increase your strength as you improve.

Adjustable dumbbells like the Power Block Elite allow you to adjust the weight in increments. You can change your weight as easily as turning a dial and it’s like having many sets of dumbbells at a fraction of the second.

This makes it much easier to stack heavier weights, allowing you to perform bigger exercises and increasing strength and muscle mass.

It is a perfect accessory for your Dumbbell workouts for pecs.

Bowflex SelectTech 552 Adjustable

2) Fixed Dumbbells

Fixed dumbbells are the most common variety of chest dumbbells. Dumbbells come in many weights, so you can get a pair for each exercise you want to do.

Fixed dumbbells are designed to fit seamlessly into your workout routine

It is the most used accessory for training chest and arms with dumbbells.

Amazon Basics Neoprene

FAQ : Workout for the chest

What is the best dumbbell for chest exercise?

The most effective dumbbell chest workout doesn’t exist but you can discover the most known and used chest dumbbell exercises.

What Is the Best Dumbbell Chest Workout ?

If you want to build big chest muscles and get a ripped chest, you have to train your chest with intensity. Dumbbell bench presses, incline presses and even dumbbell flyes are all great exercises to build massive pecs. Many exercises chest workout by dumbbell are available.

How to use dumbbell for chest?

There is not only one answer.

How to work on chest with dumbbells ? You can work on your chest with dumbbells by doing a variety of exercises, including pushups, dumbbell bench presses and flyes.

Dumbbell Chest Exercises : Increase your results with Fitness IA

Simulate your workout anywhere, at anytime. You can progress with only 30 minutes of training per day easily with this app.

This unique application offers you the best training according to your objectives and the available equipment.

The IA calcult your best workout based on a set of key metrics: time, personal goals and percentage of max effort that allow us to create hours worth of tailored content. This means you can easily rotate between different routines to keep things fresh and exciting, while always ensuring that each workout is more challenging than the last.

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