10 Best Dumbbell Exercises For Chest
- egedirichard
- Feb 3
- 6 min read
Are you ready to build-up your chest and take your workouts to the next level? Then congratulations to you because all you need are a dumbbell and the best dumbbell chest exercises and you are good to go!
Using this article, you’ll be able to gain full access to the best dumbbell exercises you need to strengthen your chest muscle and develop a unique body physique alongside.
So get yourself a dumbbell, read through this article, practice the exercises listed and get yourself an awesome chest!
Table of Contents
10 Best Dumbbell Exercises for Chest
In this section, we will discuss the best dumbbell chest exercises that you can start to build the ripped chest you desire.
1. Dumbbell Bench Press
The Dumbbell Bench Press is a classic chest workouts with dumbbells that targets the chest, triceps, and shoulders. It allows for greater range of motion compared to barbell bench press and can help improve muscle symmetry.
Why it's on the list: It's a great exercise for building overall chest strength and mass.
How to do a Dumbbell Bench Press Exercise:
Lie down on a flat bench holding a dumbbell in each hand.
Hold the weights straight above your chest, with your palms facing forward.
Bend your elbows, lowering the weights down to the sides of your chest.
Pause at the bottom of the movement, then push the weights back up to the starting position.
Breathe out as you push up, and breathe in as you lower your weights.
2. Dumbbell Flyes
Dumbbell flyes are a great isolation exercise that targets the chest muscles. By performing flyes, you can stretch the chest muscles and achieve a greater range of motion than with pressing movements.
Why it's on the list: It's a good dumbbell chest workout for building chest muscle definition and improving upper body posture.
How to do a Dumbbell Flyes Exercise:
Start by lying on a bench with your feet flat on the floor.
Hold a dumbbell in each hand with your arms straight above your chest, palms facing each other.
Lower the weight out to the sides, keeping a slight bend in your elbows.
Pause when your arms are level with your chest, then slowly raise the weights back to the starting position.
Be sure to keep your core engaged and back flat against the bench.
3. Decline Dumbbell Press
The Decline Dumbbell Press is an effective exercise for targeting the lower portion of the chest. This chest workout with dumbbells also engages the triceps and shoulders to a lesser degree.
Why it's on the list: It's a great exercise for building mass in the lower chest, which can be difficult to target with other exercises.
How to do a Decline Dumbbell Press Exercise:
Set the bench to a decline angle of around 30 degree.
Lie down on the bench, holding a dumbbell in each hand.
Start with your arms extended above your chest, palms facing forward.
Lower the weights down to your lower chest, keeping your elbows slightly bent.
Pause at the bottom of the movement, then press the weights back up to the starting position.
Repeat for the desired number of reps.
4. Incline Dumbbell Press
The Incline Dumbbell Press is a great exercise for targeting the upper portion of the chest. It also engages the front deltoids and triceps to a lesser extent.
Why it's on the list: It's a good chest dumbbell workout for building upper chest mass and creating a more defined chest.
How to do an Incline Dumbbell Press Exercise:
Set the bench at a 45-degree angle.
Lie down on the bench with a dumbbell at hand.
Hold the weights above your chest, with your palms facing forward.
Press the weights up until your arms are straight, then lower them back down at the starting position.
Keep your core tight and you back flat against the bench.
5. Dumbbell Pullover
The Dumbbell Pullover is a versatile exercise that targets the chest, back, and triceps. It can help improve shoulder mobility and flexibility.
Why it's on the list: It's a good chest dumbbell exercises for building upper body strength and improving posture.
How to do a Dumbbell Pullover Exercise:
Lie down on a bench, holding a dumbbell with both hands.
Hold the weights above the chest, with your arms extended.
Keep your arms straight and slowly lower the weight behind your head.
Pause when the weight is in line with your ears, then slowly raise it back up to the straight position.
Focus on using your lats to move the weights, and don’t use momentum.
Make sure to keep your core engaged.
6. Dumbbell Squeeze Press
The Dumbbell Squeeze Press is a unique free weight chest exercises that targets the inner portion of the chest muscles. It also engages the triceps and shoulders.
Why it's on the list: It's a great exercise for building chest muscle definition and creating a more aesthetically pleasing chest.
How to do a Dumbbell Squeeze Press Exercise:
Sit on the edge of a bench, holding a dumbbell in each hand.
Start with your elbows bent and the weights close to your chest, palms facing each other.
Press the weights out in front of you, while squeezing your pecs together.
Pause when your arms are fully extended then lower the weights back to the starting position.
Keep your core tight and your back straight throughout the movement.
Make sure to control the weight on the way down.
7. Dumbbell Chest Press on Stability Ball
The Dumbbell Chest Press on Stability Ball is a challenging exercise that targets the chest, triceps, and shoulders. It also engages the core muscles for stability. Why it's on the list: It's a good exercise for building overall body strength and improving balance.
How to do a Dumbbell Chest Press on Stability Ball Exercise:
Place a stability ball on the floor, and lie down on it with your upper back and head supported.
Hold a dumbbell in each hand and raise your arms up above your chest.
Press the weights up, then lower them back down until your elbows are at a 90-degree angle.
Make sure to keep your core engaged and your back flat against the ball.
Control the weight on the way down and keep your elbows.
8. Single-Arm Dumbbell Floor Press
The Single-Arm Dumbbell Floor Press is an effective chest exercises with dumbbells for isolating each side of the chest and building overall chest strength. It also engages the triceps and shoulders.
Why it's on the list: It's a great exercise for building chest strength and improving muscle symmetry.
How to do a Single-Arm Dumbbell Floor Press Exercise:
Lie on a floor, with your knees bent and your feet flat on the ground.
Hold a dumbbell in one hand with your arm extended above your chest.
Lower the weight down to the floor, keeping your elbow close to your side.
Press the weight back up, the repeat for a desired number of reps.
Switch sides and repeat with the other arm.
Be sure to keep your core engaged and your back.
9. Alternating Dumbbell Press
The Alternating Dumbbell Press is a great exercise for targeting the chest, triceps, and shoulders. It also engages the core muscles for stability.
Why it's on the list: It's a good exercise for building overall upper body strength and improving muscle endurance.
How to do an Alternating Dumbbell Press Exercise:
Start by holding a dumbbell in each hand, with your palms facing forward.
Press one dumbbell up, then lower it back down.
Press the other dumbbell up, then lower it back down.
Alternate arms, keeping your core engaged and your back straight.
Be sure to keep your movements smooth and controlled.
10.Chest-Supported Dumbbell Row
The Chest-Supported Dumbbell Row is an effective chest dumbbell exercises for targeting the upper back muscles and improving overall posture. It also engages the biceps and rear deltoids. Why it's on the list: It's a great exercise for building upper body strength and improving posture.
How to do a Chest Supported Dumbbell Row Exercise:
Place a bench at a 45-degree angle, and lie down on it with your chest and stomach supported.
Hold a dumbbell in each hand with your palms facing each other.
Keeping your back straight, row the weights up to your chest.
Lower the weights back down slowly, focusing on squeezing your back muscles.
Repeat for the desired number of reps.
Conclusion
The best dumbbell exercises for chest offer a straightforward yet effective way to build strength and enhance muscle physique. These exercises target the pectoral muscles from different angles, promoting balanced muscle development. So, grab those dumbbells, focus on proper form, and watch your chest muscles grow stronger with each workout!
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