Dumbbells Workout For Chest (2024 update)

  • Dumbbell workouts are top notch. Grow your chest with the following exercises
Dumbbells Workout For Chest
Dumbbells Workout For Chest

Dumbbells are incredibly easy to come by at the gym, with about a 90% chance of spotting them wherever you work out. They’re also a convenient addition to your home gym equipment, making home workouts a breeze. Actually, it’s safe to say that dumbbells are the most common piece of home gym equipment – almost everyone we’ve spoken to seems to have a pair.

What’s great about dumbbells is their versatility; they open up a world of exercise possibilities. And, as you probably know, using free weights is a classic and effective method for building muscle.

Dumbbells Exercises For Chest

Let’s focus on some effective dumbbell exercises that target the chest:

No bench? No problem – you can perform it on the floor. Or buy a bench.

  1. Dumbbell Bench Press: Lie on a bench, hold dumbbells above your chest, lower to chest level, then press back up.
  2. Dumbbell Fly: Lie on a bench, hold dumbbells above chest with slightly bent elbows, open arms wide, then return to starting position.
  3. Dumbbell Pullover: Lie on a bench, hold one dumbbell overhead with both hands, lower it behind your head, then pull back up.
  4. Dumbbell Decline Bench Press: Lie on a declined bench, hold dumbbells above your chest, lower and press up, focusing on lower chest.
  5. Dumbbell Push-Up: Place hands on dumbbells, perform push-ups while maintaining balance and stability.
  6. Incline Dumbbell Press: Lie on an inclined bench, hold dumbbells above chest, lower and press up, targeting upper chest.
  7. Dumbbell Squeeze Press: Lie on a bench, press dumbbells together at chest level while pressing up.
  8. Single-Arm Dumbbell Press: Sit on a bench, hold one dumbbell at shoulder height, press it upward while rotating wrist.
  9. Dumbbell Hex Press: Lie on a bench, hold dumbbells together directly above chest, press up while keeping them together.
  10. Dumbbell Cross-Body Hammer Press: Lie on a bench, press dumbbells up and across your body, alternating sides.

Best Dumbbells For Chest

Now, you might be wondering which dumbbells are best suited for chest workouts. To be honest, any dumbbells will get the job done.

The choice of dumbbells comes down to personal preference. In our view, the hex rubber dumbbells are winners; they’re sturdy and versatile, making them perfect for intense workout sessions and exercises like dumbbell snatches that involve hitting the ground.

If you’re gearing up to begin your home gym adventure with a bench and some dumbbells, these are the ones we highly recommend:

  1. Hex Rubber Dumbbells
  2. Urethane Round Dumbbells
  3. Neoprene dumbbells (lightweight)
  4. Adjustable Weight Dumbbells (eg. PowerBlocks, Bowflex or Nuobell)

Best Bench For Dumbbells Workout:

Dumbbells Workout For Chest home
Dumbbells Workout For Chest home

Follow Along Dumbbells Workout For Chest

If you prefer to watch and follow along, these are some intense chest workouts you can do at home:

DUMBBELL CHEST WORKOUT AT HOME | NO BENCH NEEDED
15 Minute Dumbbell Chest Workout At Home | No Bench Needed

Sample Dumbbells Workout For Chest

Workout 1: Dumbbells & Push-Up Power 30min

Equipment needed: Dumbbells, exercise mat

Warm-up (5 minutes):

  • Jumping jacks: 1 minute
  • Arm circles: 1 minute
  • Bodyweight squats: 1 minute
  • High knees: 1 minute
  • Plank hold: 1 minute

Circuit Training (25 minutes):

Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit 3 times.

  1. Dumbbell Bench Press:
    • Lie on a bench or the floor.
    • Hold a dumbbell in each hand above your chest.
    • Lower the dumbbells towards your chest, then press them back up.
    • Focus on controlled movements and engaging your chest muscles.
  2. Push-Ups:
    • Assume a plank position with your hands slightly wider than shoulder-width apart.
    • Lower your body towards the ground by bending your elbows.
    • Push back up to the starting position.
    • Modify by performing push-ups on your knees if needed.
  3. Dumbbell Fly:
    • Lie on a bench or the floor.
    • Hold a dumbbell in each hand above your chest, palms facing each other.
    • Lower the dumbbells out to the sides, feeling a stretch in your chest.
    • Bring the dumbbells back up, squeezing your chest muscles.
  4. Renegade Rows:
    • Start in a push-up position with a dumbbell in each hand.
    • Perform a push-up, then lift one dumbbell off the ground into a rowing motion.
    • Alternate rows for each arm.
  5. Push-Up to T-Plank:
    • Perform a push-up.
    • Rotate your body sideways into a side plank, lifting one arm towards the ceiling.
    • Return to the push-up position and alternate sides.
  6. Dumbbell Pullover:
    • Lie on your back on a bench or the floor.
    • Hold a dumbbell with both hands above your chest.
    • Lower the dumbbell back behind your head while keeping your arms slightly bent.
    • Pull the dumbbell back up over your chest.

Cool-down (5 minutes):

  • Shoulder stretches: 1 minute
  • Chest stretch against a wall: 1 minute
  • Hamstring stretch: 1 minute
  • Child’s pose: 2 minutes

Workout 2: Chest Sculpting Burn

Equipment needed: Dumbbells, exercise mat

Warm-up (5 minutes):

  • Jump rope or jumping jacks: 2 minutes
  • Arm circles: 1 minute
  • Leg swings: 1 minute
  • Cat-Cow stretch: 1 minute

Circuit Training (25 minutes):

Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit 3 times.

  1. Dumbbell Bench Press:
    • Follow the same instructions as Workout 1.
  2. Push-Ups with Shoulder Tap:
    • Perform a push-up.
    • At the top, tap your left shoulder with your right hand, then your right shoulder with your left hand.
    • Continue alternating taps with each push-up.
  3. Dumbbell Squeeze Press:
    • Lie on your back with a dumbbell in each hand, palms facing each other.
    • Press the dumbbells together in the center of your chest as you lift them.
    • Lower the dumbbells back down while keeping them squeezed together.
  4. Wide-to-Narrow Push-Ups:
    • Perform a wide-arm push-up, placing your hands slightly wider than shoulder-width.
    • Perform a narrow-arm push-up, placing your hands close together under your chest.
    • Alternate between wide and narrow push-ups.
  5. Dumbbell Pullover to Press:
    • Lie on your back with a dumbbell in both hands above your chest.
    • Lower the dumbbell back over your head, then pull it back over your chest as you press it up.
  6. Diamond Push-Ups:
    • Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    • Perform push-ups while keeping your elbows close to your body.

Cool-down (5 minutes):

  • Standing forward fold: 1 minute
  • Chest and shoulder stretch: 1 minute
  • Quad stretch: 1 minute
  • Cobra stretch: 1 minute

Remember to stay hydrated throughout the workout, and listen to your body. If an exercise feels too challenging, you can modify it or take a short break. Enjoy your chest-targeting workout session!

Dumbbells Workout For Chest – Dumbbells Workout For Chest – Dumbbells Workout For Chest