9 Best Chest Workout With Dumbbells

Building a huge chest with dumbbells only? Don’t worry because it’s possible. In this article, I’m going to share with you the best chest workout using a pair of dumbbells. I know everyone wants to have a strong and toned chest that looks attractive.

Luckily, there are a lot of chest workouts you can do if you only have dumbbells. You don’t need to worry if you have don’t have a barbell or a machine.

Although barbells and dumbbells are both great for doing chest workouts, you can still achieve your dream chest if the only equipment you have are dumbbells. You can forget the barbells for a while and focus on learning precise movements with the help of dumbbells.

If you are tired of using a barbell or you felt that benching hurts your shoulders, dumbbell work is right for you. Now, I’m about to share with you the 9 best chest workouts using dumbbells that you would surely love. It will develop your chest from top to bottom.  

1. Incline Dumbbell Chest Press

When it comes to doing chest workouts with dumbbells, the incline dumbbell chest press is everyone’s favorite. This chest exercise targets your upper chest and is designed to increase your chest strength and size.

If you want to build your upper chest consider doing this exercise. I’m a big fan of this workout because it engages the pectoral muscles in my chest. It provides an amazing range of motion than a traditional incline barbell chest press. Every time I do a chest workout at the gym or home, I always prioritize this chest exercise.

How To Do:

1. Look for a Pair of Dumbbells. Make sure that the weight is enough for you.
2. Get a bench and adjust it to a 30 to 45-degree incline.
3. Before you lift the dumbbells, keep your feet flat on the ground.
4. Lift the dumbbell at your sides and it must be on the upper chest level.
5. Press the dumbbells upward and slowly return to the starting position,
6. Continue to perform the recommended sets and reps.

Read More: 9 Chest Workout Without Equipment

2. Flat Dumbbell Chest Press

If you think you don’t need the flat dumbbell chest press because you have the traditional bench press, you’re wrong. A flat dumbbell chest press is also popular because it gives you a greater range of motion compared to a barbell bench press. You can consider this workout as the younger brother of the traditional barbell bench press.

Using a dumbbell for a flat bench can also train your chest in isolation. You can easily control the dumbbells and it is much safer compared to barbells. When you have joint pain, using dumbbells is the right one for you.

How To Do:

1. Get set and prepare the recommended dumbbell weights for you.
2. Lie down your back on a flat bench and make sure to squeeze your shoulder blades together.
3. Press your feet to the floor to help your body with the lift.
4. Lift the dumbbells and your palms must be facing forward.
5. Lower the Dumbbells with control and your elbows must be in 45 degrees.
6. Again, press the dumbbells upward and maintain proper pressing movements. Finish the recommended sets and reps.

3. Dumbbell Push-Ups

Dumbbell push-ups is a great exercise if you want to target your middle chest, front shoulders, and triceps. You can also target your lats when you perform the row after a rep of push-up.

This exercise was one of my favorite chest workouts when I was still a beginner. I also prefer to do this at home. Dumbbell push-ups are more challenging for me and it has a lot of variations. When you are used to doing dumbbell push-ups, the traditional push-ups become easier for you.

How To Do:

1. Get a pair of dumbbells and position yourself in a push-up position.
2. Your arms on the side of your chest and your elbows must be straight.
3. Push your chest down between the dumbbells.
4. Before returning to the same position, try to hold for a second. It’s one rep.
5. After that push-up, you can row your dumbbell one at a time to target your lats.

Read More: The Best Chest Workout Program

4. Dumbbell Squeeze Press

This chest workout is tremendous because it targets your chest, triceps, and shoulders. Believe it or not, there are a lot of great chest exercises than just doing the barbell bench press. You need to broaden your knowledge and perform different chest exercises.

With the dumbbell squeeze press, it can target your chest at different angles and provide you with a more defined chest. You get the best bang-for-your-buck because this chest workout emphasizes your entire chest.

In doing this chest workout, I would recommend aiming for volume. The weight is not too heavy and not too light. Aim for 15 to 20 reps.

If you aim to increase the size of your chest, then you must get a weight that would challenge you. Aim for progressive overload to increase the size of your chest.

How To Do:

1. Get a pair of dumbbells and a flat bench. Set up yourself as you would for a regular dumbbell press.
2. Place the dumbbells on your thighs and use your legs to kick the dumbbells up and lie your back on the bench.
3. Apply force and squeeze the dumbbells.
4. Slowly lower the dumbbells down to your middle chest.
5. Keep the tightness while squeezing the dumbbell and press the dumbbells up to return to starting position. Finish the recommended sets and reps.

5. Flat Dumbbell Fly

Do you want to aim for chest separation? A flat dumbbell fly will help you with that. This exercise can target your inner chest and help exhaust your chest muscles. You don’t need to carry heavy weights when doing dumbbell fly. Light to moderate weight is enough.

This is a must exercise if you want to achieve well-shaped and bigger chest muscles. This exercise also helps target your shoulders and arms. When doing this exercise, avoid overextending your shoulder joints or adding too much weight because it can lead to injury.

How To Do:

1. Grab one dumbbell in each hand and look for a flat bench.
2. Position yourself properly on the bench. Once you are in position,  press both dumbbells above your chest. That will be your starting position.
3. Slowly bend your elbows and lower your arms until your feel the stretch on your chest. Dumbbells must be level on both sides of your chest.
4. Don’t overextend it and return your arms to their starting position then squeeze your chest together.
5. Avoid touching the dumbbells when they meet at the top. Repeat the exercise for the number of sets and reps that you need.

6. Decline Dumbbell Chest Press

Decline dumbbell chest press is great for strengthening your lower chest muscles. When you are positioning yourself in a decline angle during a chest workout, it activates the lower part of your chest muscles.

Though, only a few people perform this exercise because they feel that it’s useless. A lot of competitive bodybuilders would prefer to look for an alternative exercise. Even though it’s not that popular compared to other dumbbells chest workouts, it also has its benefits.

Doing this workout can activate your triceps, biceps, and the front of your shoulder. If you are lifting heavy weights while doing this exercise, I would prefer to look for a spotter. They can give you additional support and it’s safer to perform this exercise.

How To Do:

1. Before starting, you need to adjust the bench to a 15 to 30 degrees decline angle.
2. Grab the dumbbells and slowly lay down on the decline bench. Your spotter can assist while you lay down.
3. Exhale and press the dumbbells up. Avoid touching the dumbbells when they meet at the top. Try to hold for a moment.
4. Inhale and slowly return to the starting.
5. Perform the remaining sets and reps.

Read More: 9 Tips For Bench Press

7. Dumbbell Pullover

I consider the dumbbell pullover as a great and classic bodybuilding workout. It targets your chest and back. A lot of lifters perform this exercise because they are big fans of Arnold Schwarzenegger. I also love to add this exercise to my chest workout because it primarily strengthens my chest.

My large wing muscles at the back are also engaged when doing this exercise. It also activates your triceps when done properly. This exercise is considered an isolation exercise that can help your chest become fully developed.

If you’re new to doing this exercise, I would recommend starting with a lightweight. You need to feel the exercise first on your chest before you start increasing your weight.

How To Do:

1. Use only one dumbbell and grasp it in both of your hands.
2. Lay down on a flat bench and position your feet on the ground.
3. Behind your head, lower the dumbbells in an arc shape. Don’t overextend it as it would cause injury.
4. Try to hold for a second and slowly return to the starting position.
5. Finish the remaining sets and reps.

8. Incline Dumbbell Fly

One of my favorite dumbbell chest workouts is the incline dumbbell fly. It is an isolation exercise that targets your upper chest. Some people are having a hard time developing their upper chest. I would recommend executing this exercise while lifting a moderate weight.

This is one of the best exercises that you can perform if you want to strengthen and develop your upper chest and front deltoid. If I had to choose with flat or incline, I would prioritize this workout during chest day. Though flat dumbbell fly is also great, the upper part of my chest is also my weakness.

I love to challenge my body when performing this exercise. I wouldn’t go for a lightweight. I always check the progress of my weight when doing incline dumbbell fly.

How To Do:

1. Prepare the bench and adjust it to a 30 to 45-degree incline angle.
2. Look for dumbbells that would challenge you.
3. Place the dumbbells on your thighs and kick the dumbbells up one at a time.
4. Raise the dumbbells above your chest and slowly lower them and try to maintain arc position until you feel the stretch on your chest. Don’t overextend it to avoid injuries.
5. Bring the weights to their starting position and avoid touching the dumbbells at the top.

9. Standing Dumbbell Upward Fly

Do you want to have a perkier chest? Standing dumbbell fly might be perfect for you. This exercise can also help you achieve broader and more developed chest muscles. Doing this exercise also activates your arms and shoulders.

When doing this exercise, you need to make sure that most of the work must be done by your pecs. I would recommend performing the exercise together. Some people prefer to execute it with one arm in an alternating way. For the weight, you can choose a light to moderate weight.

How To Do:

1. Get one dumbbell each in both hands.
2. Stand straight and place your arms to the side of your hips. Your palms must be facing forward. That will be your starting position.
3. Keep your arms straight and raise the dumbbells at your chest level. Try to pause for a second and squeeze your chest.
4. Slowly return to the starting position.
5. Repeat for the recommended amount of repetitions.

Final Words

It is a great option if you want to achieve a strong and developed chest using dumbbells. There’s a lot of room for a greater range of motion when you used dumbbells. Compared to barbells, you are only limited to the range of motion.

With dumbbells, you can easily control the weight while performing the exercise. They help you target a specific part of your chest muscles. I would suggest trying all the dumbbell chest exercises that I’ve mentioned above. Look for the exercise that suits you best and add it to your chest program.


Hey! I'm Lorofy, I'm a politician in our Local Government Unit and a Church Leader. I'm a dedicated leader in our community and an ambassador of goodwill. I became a motivator and an advocate for men who are looking for meaning in life and on how to reach their full potential. I'm also a fitness enthusiast and consider fitness as my everyday expertise.