Top 12 Dumbbell Chest Exercises for Home Workouts

If
you
have
dumbbells
and
want
to
enhance
your
chest
workout
but
lack
a
bench,
there’s
no
need
for
concern.
Numerous
effective
dumbbell
chest
exercises
do
not
require
a
bench.
In
fact,
performing
these
exercises
without
a
bench
can
offer
advantages,
such
as
reducing
shoulder
stress
and
potentially
increasing
gains.

You
can
undertake
a
comprehensive
chest
workout
at
the
gym
or
at
home
using
just
dumbbells
and
the
floor.
Exercises
like
floor
chest
presses
and
various
standing
movements
with
dumbbells
can
significantly
target
your
chest
muscles.

By
following
step-by-step
instructions
and
leveraging
the
right
techniques,
you
can
achieve
remarkable
results
and
gain
strength
without
the
need
for
a
bench.

12
Best
Dumbbell
Chest
Exercises
Without
A
Bench

1.
Standing
Dumbbell
Upward
Fly

This
exercise
is
great
for
engaging
the
chest
at
the
start
of
a
workout.
It
resembles

a
front
delt
raise,
but
with
a
focus
on
the
chest
due
to
the
position
and
movement
of
your
arms.

How
to:

• Stand
  with
  feet
  hip-width
  apart.
• Hold
  dumbbells
  with
  an
  underhand
  grip.
• Lift
  dumbbells
  to
  shoulder
  height,
  contracting
  your
  chest
  until
  the
  weights
  meet
  in
  the
  middle.
• Slowly
  lower
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Mid
and
Upper
Chest

Secondary
Muscles:
Front
Delts,
Triceps,
Biceps

Note:
Rotate
your
wrists
inward
at
the
top
for
maximum
chest
contraction.
Perform
slowly
and
control
to
focus
on
the
eccentric
movement.

2.
Dumbbell
Floor
Chest
Press

This
exercise
mimics
the
bench
press
but
with
a
reduced
range
of
motion,
making
it
shoulder-friendly.
It’s
a
versatile
and
effective
addition
to
any
home
chest
workout.

How
to:

• Lie
  on
  the
  ground
  with
  knees
  bent
  and
  feet
  flat.
• Hold
  dumbbells
  using
  an
  overhand
  grip.
• Start
  with
  elbows
  bent
  at
  90
  degrees
  and
  triceps
  against
  the
  ground.
• Push
  the
  dumbbells
  upward
  until
  the
  arms
  are
  fully
  extended.
• Slowly
  return
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Chest,
Triceps

Secondary
Muscles:
Rhomboids,
Serratus
Anterior

Note:
Keep
your
head,
shoulders,
and
hips
pressed
into
the
ground.
Use
a
foam
roller
under
your
upper
back
for
more
range
of
motion
or
try
a
glute
bridge
position
to
mimic
a
decline
press.

3.
Standing
Dumbbell
Svend
Chest
Press

Named
after

the
World’s
Strongest
Man
Svend
Karlsen,
this
exercise
is
excellent
for
chest
contraction.
It
doesn’t
require
heavy
weights
to
be
effective.

How
to:

• Stand
  with
  feet
  hip-width
  apart.
• Hold
  a
  dumbbell
  vertically
  with
  both
  hands.
• Keep
  shoulder
  blades
  squeezed
  together
  and
  start
  with
  the
  dumbbell
  at
  your
  chest.
• Squeeze
  your
  hands
  together
  and
  press
  the
  dumbbell
  upward
  and
  inward
  until
  arms
  are
  straight.
• Slowly
  return
  to
  the
  starting
  position.

Primary
Muscles:
Chest

Secondary
Muscles:
Triceps,
Front
Delts,
Serratus
Anterior

Note:
Press
hands
together
as
much
as
possible
and
move
slowly,
focusing
on
chest
contraction.

4.
Dumbbell
Single
Arm
Floor
Fly

This
exercise
targets
one
chest
muscle
at
a
time,
reducing
shoulder
stress
by
limiting
the
range
of
motion.

How
to:

• Lie
  on
  your
  back
  with
  your
  legs
  extended.
• Hold
  a
  dumbbell
  with
  a
  neutral
  grip.
• Start
  with
  the
  active
  arm
  perpendicular
  to
  the
  body,
  elbow
  slightly
  bent.
• Contract
  your
  chest
  to
  bring
  the
  dumbbell
  above
  your
  shoulder.
• Slowly
  return
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Chest

Secondary
Muscles:
Front
Delt,
Serratus
Anterior,
Biceps

Note:
Use
your
inactive
arm
to
help
brace
for
stability.

5.
Dumbbell
Floor
Hammer
Press

This
exercise
limits
shoulder
stress
while
working
the
chest
and

triceps
more
than
a
regular
press.

How
to:

• Lie
  on
  your
  back
  with
  knees
  bent
  and
  feet
  flat.
• Hold
  dumbbells
  with
  a
  neutral
  grip.
• Elbows
  tucked
  to
  your
  sides,
  bent
  at
  90
  degrees.
• Press
  upwards,
  contracting
  chest
  and
  triceps
  until
  arms
  are
  fully
  extended.
• Slowly
  return
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Chest,
Triceps

Secondary
Muscles:
Front
Delts,
Biceps

Note:
Keep
elbows
tucked
throughout
the
movement.

6.
Dumbbell
Floor
Alternating
Chest
Press

Alternating
chest
press
allows
you
to
work
one
side
at
a
time,

engaging
smaller
stabilizer
muscles.

How
to:

• Lie
  on
  the
  ground
  with
  your
  legs
  extended.
• Hold
  dumbbells
  with
  an
  overhand
  grip.
• Start
  with
  elbows
  bent
  at
  90
  degrees
  and
  triceps
  against
  the
  ground.
• Push
  one
  dumbbell
  upward
  at
  a
  time
  until
  the
  arm
  is
  fully
  extended.
• Slowly
  return
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Chest,
Triceps

Secondary
Muscles:
Rhomboids,
Serratus
Anterior

Note:
Keep
head,
shoulders,
and
hips
pressed
into
the
ground.
Use
a
foam
roller
under
your
upper
back
for
more
range
of
motion
or
try
a
glute
bridge
position
for
a
decline
press
effect.

7.
Dumbbell
Pullover
on
Exercise
Ball

Using
an
exercise
ball
for
the
pullover
adds
difficulty
due
to
the
need
for
stabilization,
benefiting
the
chest,
triceps,
back,

and
core.

How
to:

• Set
  up
  the
  ball,
  grab
  a
  dumbbell,
  and
  sit
  down.
• Roll
  down
  until
  the
  ball
  supports
  your
  back,
  feet
  planted
  wide,
  core
  engaged.
• Hold
  the
  dumbbell
  on
  your
  chest
  with
  both
  hands.
• Bring
  the
  dumbbell
  straight
  over
  your
  chest,
  arms
  slightly
  bent.
• Lower
  the
  weight
  behind
  your
  head
  until
  elbows
  are
  level
  with
  ears.
• Bring
  the
  weight
  back
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Lower
Pec
Major,
Triceps

Secondary
Muscles:
Rear
Delt,
Lats,
Teres
Major

Note:
Keep
hips
slightly
lower
than
shoulders,
avoiding
back
arch.

8.
Dumbbell
Incline
Press
on
Exercise
Ball

This
exercise
targets
the
upper
chest
and
triceps
while
the
instability
of
the
exercise
ball
engages
the
core
and
stabilizer
muscles.

How
to:

• Position
  the
  ball
  behind
  you
  and
  sit
  down.
• Roll
  back
  until
  your
  body
  is
  at
  a
  45-degree
  angle,
  back
  against
  the
  ball.
• Hold
  dumbbells
  with
  an
  overhand
  grip,
  elbows
  bent
  at
  90
  degrees.
• Press
  the
  dumbbells
  upward
  until
  arms
  are
  fully
  extended.
• Slowly
  return
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Upper
Chest,
Triceps

Secondary
Muscles:
Front
Delts,
Biceps

9.
Dumbbell
Single
Arm
Incline
Press
on
Exercise
Ball

This
exercise
focuses
on
the
upper
chest,

working
one
arm
at
a
time
and
requiring
core
stabilization
due
to
the
use
of
an
exercise
ball.

How
to:

• Sit
  on
  the
  ball,
  and
  roll
  back
  into
  an
  incline
  position.
• Hold
  one
  dumbbell
  with
  an
  overhand
  grip.
• Press
  the
  dumbbell
  upward
  with
  one
  arm
  while
  balancing
  on
  the
  ball.
• Slowly
  return
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Upper
Chest

Secondary
Muscles:
Triceps,
Front
Delts

10.
Dumbbell
Fly
on
Exercise
Ball

Performing
flies
on
an
exercise
ball
challenges
the
chest
and
core
due
to
the
need
for
stability.

How
to:

• Sit
  on
  an
  exercise
  ball
  and
  roll
  back
  until
  
  your
  upper
  body
  is
  supported.
• Hold
  dumbbells
  with
  arms
  extended
  above
  your
  chest.
• Lower
  the
  weights
  to
  your
  sides,
  keeping
  a
  slight
  bend
  in
  your
  elbows.
• Contract
  your
  chest
  to
  bring
  the
  weights
  back
  together
  above
  your
  chest.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Chest

Secondary
Muscles:
Front
Delts,
Biceps

11.
Dumbbell
Incline
Fly
on
Exercise
Ball

Incline
flies
on
an
exercise
ball
target
the
upper
chest
while
engaging
the
core
and
stabilizer
muscles.

How
to:

• Sit
  on
  an
  exercise
  ball
  and
  roll
  back
  into
  an
  incline
  position.
• Hold
  dumbbells
  with
  arms
  extended
  above
  your
  chest.
• Lower
  the
  weights
  to
  your
  sides,
  maintaining
  a
  slight
  bend
  in
  your
  elbows.
• Bring
  the
  weights
  back
  together
  above
  your
  chest.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Upper
Chest

Secondary
Muscles:
Front
Delts,
Biceps

12.
Dumbbell
Deep
Push-Up

This
push-up
variation
uses
dumbbells
to
increase
the
range
of
motion,
engaging
the
chest
more
intensely.

How
to:

• Place
  two
  dumbbells
  on
  the
  ground,
  shoulder-width
  apart.
• Grip
  the
  dumbbells
  and
  get
  into
  a
  push-up
  position.
• Lower
  your
  body
  until
  your
  chest
  goes
  below
  the
  level
  of
  the
  dumbbells.
• Push
  back
  up
  to
  the
  starting
  position.
• Repeat
  for
  the
  desired
  reps.

Primary
Muscles:
Chest,
Triceps

Secondary
Muscles:
Front
Delts,
Core

Beginner
Workout

A
beginner’s
workout
might
include
the
following
exercises:

• 
  Standing
  Dumbbell
  Upward
  Fly:
  3
  sets
  of
  12
  reps
• 
  Dumbbell
  Floor
  Chest
  Press:
  3
  sets
  of
  10
  reps
• 
  Dumbbell
  Pullover
  on
  Exercise
  Ball:
  3
  sets
  of
  10
  reps

Intermediate
Workout

For
an
intermediate
level,
consider
this
routine:

• 
  Dumbbell
  Floor
  Alternating
  Chest
  Press:
  4
  sets
  of
  12
  reps
  (each
  arm)
• 
  Dumbbell
  Incline
  Press
  on
  Exercise
  Ball:
  4
  sets
  of
  10
  reps
• 
  Dumbbell
  Deep
  Push-Up:
  4
  sets
  of
  10
  reps

Advanced
Workout
Without

An
advanced
routine
could
look
like
this:

• 
  Single
  Arm
  Floor
  Fly:
  4
  sets
  of
  15
  reps
  (each
  arm)
• 
  Dumbbell
  Incline
  Fly
  on
  Exercise
  Ball:
  4
  sets
  of
  12
  reps
• 
  Standing
  Dumbbell
  Svend
  Press:
  4
  sets
  of
  15
  reps