A well-built chest is one of the most desired muscle groups, both for looks and strength. Building a strong chest isn’t just about appearance; it’s also important for overall functionality.

Your chest muscles are key to many upper body movements. They help you lift, lower, rotate, and move your arms in almost any direction. Your chest muscles work hard in everything you do. They help with opening a door, carrying a heavy box, vacuuming, and even breathing. The stronger these muscles are, the easier it is to move around, and the less likely you are to suffer from certain injuries.

Many believe that committing to the classic bench press is the best way to maximize strength and muscle growth. Dumbbell exercises chest are great for building chest size and strength. They are a good option if you lack access to barbells or want to vary your training.

In this article, we’ll explore our top workouts and explain how to train your chest using dumbbells. So, let’s begin!

List of the top chest workouts with dumbbells

Dumbbell Bench Press

An extremely simple yet popular exercise is the dumbbell chest press. Dumbbell presses help your chest muscles contract better. You can bring the dumbbells together at the top, a movement called adduction. It’s key for working the pectoral muscles. An extremely effective upper body exercise works every chest muscle. It also strengthens your shoulders and back when done right.

Sets and Reps: 3 to 4 sets with repetitions of 10 to 15.

Weight: Pyramid weight up.

Technique to Perform

• Begin by lying flat on a bench, holding the dumbbells above your chest. Rotate your wrists so your thumbs face each other in a pronated grip.
• Align your arms with your shoulders, keeping a slight bend in your elbows. Gradually lower your arms, allowing your elbows to spread out as wide as possible.
• After a brief moment of holding the exercise, raise and close your arms in a triangle-shaped motion with your chest. Keep the dumbbells away from one another at the peak.
• To enhance muscle contraction, rotate your wrists outward so your thumbs point slightly up.
• Contract your chest muscles and maintain the squeeze for 1-2 seconds.

Tip: Don’t bounce the dumbbells together at the end of each rep. This could injure your shoulders. Also, to enhance “irradiation,” a phenomenon that boosts shoulder stability, grip the dumbbells as hard as possible.

Dumbbell Push-Up

One of the best functional workouts for strengthening your complete upper body is the push-up. This exercise lets you change how a push-up hits your pecs. You can adjust the placement of your feet, hands, and body. You can work your chest more during push-ups. Place a dumbbell under each hand to extend the range of motion. But, if you use the dumbbells to create a deficit, you can move through a wider range of motion. This makes the typical push-up harder.

Sets and Reps: 2 to 3 sets with repetitions of 12 to 20.

Weight: Bodyweight.

Technique to Perform: 

• Start in a high plank position, placing your hands a bit wider than shoulder-width apart.
• Lower your body by bending your elbows until your chest is nearly touching the ground.
• Push yourself back up to the starting position, engaging your chest, shoulders, and triceps.
• Keep a straight line from your head to your heels throughout the exercise.
• Focus on smooth, controlled movements and a full range of motion for the best results.

Tip: If you are a beginner & looking to increase your stamina, you can start your push-ups on the yoga mat or a similar bare floor. Also, you can place a towel under your knees to cushion your knees and make you feel comfortable.

Incline Dumbbell Press

The incline dumbbell press is sometimes called the incline chest press or incline dumbbell bench press. This is a great upper-body exercise to increase stamina. It works your chest, triceps, and the front of your shoulders. Using an angled bench targets your upper chest more than a flat bench press.

This dumbbell chest workout will boost your strength and grow your clavicular head of the pectoralis major. Incline dumbbell presses can help balance strength if done right. They stabilize your chest and strengthen your grip.

Sets and Reps: 2 to 4 sets with repetitions of 15 to 20.

Weight: Use a weight that’s 2-3 reps short of failure, RPE 7-8.

Technique to Perform

• Set the bench to an incline of 15–30 degrees and sit down, placing two dumbbells on the creases of your hips.
• Lie back on the bench with the dumbbells, engage your core once you’re in a position.
• Press the dumbbells up towards the ceiling with your palms facing forward. Rotate your shoulders outward to engage your lats, keeping your upper back tight and stable.
• Slowly lower the dumbbells until your upper arms are just past your back, with elbows at a 45-degree angle to your torso and wrists neutral.
• Hold for a moment at the lowest point of the movement.
• Squeeze your chest and push the dumbbells back to the starting position.
• Keep the dumbbells apart at the end of each repetition.

Tip: You’ll surely discover that the angle doesn’t allow you to raise as much weight as the flat dumbbell press does. The increased range of motion and the quantity of muscle fibers used are the causes of this. Additionally, you’ll discover that you can’t press as hard while more stability is required for dumbbell bench presses than for incline barbell bench presses.

Dumbbell Chest Flyes

The dumbbell fly targets the chest muscles through a fly movement, helping to build strength and definition. One of these dumbbell exercises is a classic bodybuilding move. It aims to isolate the chest for aesthetics. With practice, you can learn scapular retraction. It will increase coordination, open your chest, and boost flexibility.

To reduce upper body tightness and back pain, strengthen the muscles that retract the scapula and expand the chest.

This is an important chest muscle function that often gets overlooked in training plans. Adding modifications to your routines, like dumbbell flyes, can help mix things up and give your upper body a different kind of challenge. Therefore, this exercise is best suited for splits in the bodybuilding style that involve typical chest workouts.

Sets and Reps: 2 to 4 sets with repetitions of 15 to 20.

Weight: Use a weight that’s 1-2 reps from failure, around RPE 8-9.

Technique to Perform: 

• On a level bench with an incline, lie flat on your back. Firmly plant your feet on the ground on both sides of the seat. The entire exercise should involve keeping your head and back firmly pressed into the bench.
• One dumbbell can be held in each hand by gently picking both up from the floor or asking a spotter to hand you the two.
• To extend your arms without locking them out, raise them above your head. Position your hands and dumbbells towards each other, with a small bend at the elbow.
• Inhale and slowly lower the dumbbells in an arc until they align with your chest.
• Keep your arms extended to the sides but not fully locked out. Avoid dropping your arms below shoulder level.
• Exhale and press the dumbbells back up following the same arc motion.
• Perform 10-15 reps. Rest, then perform two more sets for a total of three.

Tip: Try utilizing a lesser weight if you have problems executing the exercise effectively. You may also attempt performing the exercise without the weights for more practice. Also, you can gradually increase the weights after the movements are down.

Decline Dumbbell Press

A decline bench is used in the decline dumbbell bench press to alter the muscles used. The bench press mainly targets the chest muscles. But, the descent of the lift focuses more on the lower pecs than a flat bench press would. In comparison to the flat and incline bench press, this exercise also uses less of the shoulders.

Instead of the stronger arm taking control as it could in a barbell bench press, both arms can be exercised separately while using dumbbells. Over time, this may aid in the reduction of muscle imbalances.

Sets and Reps: 2 to 3 sets with repetitions of 10 to 20.

Weight: Use a challenging weight, stopping 2-3 reps before failure.

Technique to Perform: 

• Set the bench to a decline of 15 degrees from the floor.
• Grab the dumbbells and lie down on the bench with a neutral grip, your palms facing inward. Ensure you’re securely positioned, using the split pad to brace your legs if available.
• Lower the dumbbells back and down until they touch your chest—this is the bottom of the movement.
• Press the dumbbells upward from your chest in a controlled motion until your elbows are fully extended.
• Slowly lower the dumbbells back to the starting position with controlled motion.

Tip:  The decline dumbbell bench press is an advanced chest exercise. Therefore, before tackling the decline, we recommend developing adequate chest strength through the sitting chest press, dumbbell press, and inclination press in addition to strengthening and stabilizing your core.

Dumbbell Pullover

Dumbbell pullovers are an excellent workout for your lower pectorals and the dorsal latissimus muscle and serratus anterior muscles in general, located in the bottom region of your upper torso. This exercise can seriously tone your chest if done correctly and with sufficient control.

The exercise’s movement pattern is designed to increase mobility in the shoulder joint by moving the arm in that direction. Moreover, Dumbbells are a readily available exercise tool. Both the gym and household can use them. Dumbbells come in various sizes and weights to suit individuals based on their objectives.

Sets and Reps: 2 to 5 sets with repetitions of 15 to 25.

Weight: Try with challenging weight, stopping 2-3 reps before failure.

Technique to Perform: 

• Hold a dumbbell with both hands and position yourself on a flat bench, resting your shoulder blades on the bench.
• Position your body at a 90-degree angle to the bench, keeping your back straight, knees bent at 90 degrees, and feet firmly planted on the floor.
• With the dumbbell in both hands, straighten your arms so the dumbbell is directly overhead—this is your starting position.
• Once the dumbbell reaches the bench’s height, gradually reduce the weight behind your head by bending just at the shoulders and maintaining a straight arm position.
• Return the dumbbell to its starting position by raising it gradually.
• Keep going until you’ve completed the required number of reps.

Tip: Keep the dumbbell from moving too far forward. The dumbbell should only be used up to the point directly above your head.

Crush Grip Dumbbell Press

As the name implies, the crush grip dumbbell press requires you to engage your pecs intensely. This isometric exercise mainly targets the pectoral muscles. It also works the anterior and lateral deltoids and the triceps.

You will deal with more than just the dumbbell load resistance throughout this workout. Dumbbell press variations are great for the triceps and inner chest. They add resistance by pressing the dumbbells together at the peak of the exercise.

This dumbbell chest workout is best performed using hexagonal dumbbells that come into contact with one another. If you cannot obtain a set of hexagonal dumbbells, you can substitute standard dumbbells that are pressed jointly.

Sets and Reps: 2 to 3 sets with repetitions of 8 to 12.

Weight: Try with challenging weight, stopping 1-3 reps before failure.

Technique to Perform: 

• Avoid fully locking your elbows; keep your chest muscles engaged and tense.
• Grip the dumbbells tightly to boost “irradiation,” which improves shoulder stability.
• Maintain a secure posture for your shoulders by pressing your arches together.
• The motion can be compared to a fly and a press combined. Apply pressure horizontally and in tandem.
• Keep the shoulder girdle “packed,” and make sure your shoulder blades are somewhat extended if you’re experiencing pain inside the shoulder joint, especially at the front.
• Keep your abs tight and prevent your lower back from arching excessively.
• Avoid moving your lower body throughout the exercise, and maintain the position of your feet flat on the floor.

Dumbbell Svend Press

If you spend enough time in the gym, you will eventually see someone performing a Svend press. This type of workout is commonly used to warm up for bench pressing. However, it may also be hard on its own when performed with a dumbbell or two.

To mix up the Svend press, push the dumbbells away from you at an up and down angle. If you only have one dumbbell or your dumbbells are round instead of hexagonal, use the single dumbbell by holding it sideways and pressing it into each end with your hands.

Sets and Reps: 3 to 4 sets with repetitions of 12 to 15.

Weight: Use a weight that’s 2-3 reps short of failure, RPE 7-8.

Technique to Perform: 

• Choose two dumbbells that are mild to slightly heavy to complete the Svend press.
• Push both of them while holding them by the handles in a position that is vertical.
• Place your feet hip-width apart and contract your core.
• After bringing the dumbbells close to your sternum, stretch your arms and press the weights straight out of your body while maintaining their pressure.
• After ten to twelve repetitions, stop when your muscles become fatigued.

Tip: The motion must be slow and steady. Ensure your arms are completely stretched but not locked as you press the dumbbell far from your chest. Rushing a movement or trying to use momentum is a typical mistake that can result in poor form and possibly injury.

Cross-body Dumbbell Raise

Anybody looking for a complete workout for their shoulders, chest, and biceps must perform the dumbbell cross-body raise. This is a great exercise for building arm strength and development. Your routine can lead to better grip strength and balanced muscle growth by including the cross-body lift.

Whether you’re a fitness pro or just starting, this exercise boosts overall upper body strength and functionality. The dumbbell cross-body hammer curl targets your biceps and forearms. Here’s a closer look at how it works!

Sets and Reps: 3 to 4 sets with repetitions of 12 to 15.

Weight: Use a weight that’s 2-3 reps short of failure, RPE 7-8.

Technique to Perform: 

• Use a light to slightly heavy dumbbell for the upright cross-body dumbbell raise.
• Place your feet hip-width apart and tense your core as you stand.
• As you slowly lift the weight with an underhand grip towards your left shoulder, squeeze your right pectoral muscles. Hold the dumbbell in your right hand and keep your elbow slightly bent.
• Retrace your steps to the beginning point.
• Do 10–12 repetitions, then switch to your left arm to finish the set.

Tip: Keep your elbows pointed up towards the ceiling to fully engage your triceps. Do not fully lock your elbows at the top of the movement.

Dumbbell Twisted Fly

A traditional accessory exercise that opens up the entire chest increases the range of motion and defines your inner chest well is the dumbbell fly. A similar idea is used in the dumbbell twisted fly. However, it activates significantly more muscle fibers.

You can generate a more powerful contraction by gradually turning your arms so that your hands are in an underneath grasp when you reach the top. As you lower yourself back down during the exercise, rotate your hands to face each other, much like in a regular dumbbell fly. This will be a little harder exercise than the standard dumbbell fly. Use a suitable weight, maintain a constant elbow position, and avoid overextending at the shoulder joint.

Sets and Reps: 3 to 4 sets with repetitions of 8 to 12.

Weight: Set your weight so that it’s at RPE 8–9 or 1-2 reps from failure.

Technique to Perform:  

• A neutral grip (palms facing in) picks up the dumbbells off the ground. Take a seat on the bench with the dumbbell ends positioned in your hip crease.
• Put the weights near your chest while lying back to get into position. Once you are positioned, inhale deeply and lockout at the top of the dumbbell press.
• Pull your shoulder blades back a little, unlock your elbows, and slowly lower the dumbbells out to the sides, keeping your elbows at the same angle.
• When the dumbbells hit chest level, squeeze your chest muscles to lift them back up. Twist the handles so the bottoms of the dumbbells nearly touch as you bring them back.
• Without letting the dumbbells touch, start the next rep by untwisting the handles to the neutral position. Then, keep going until you finish the set.

Tip: Don’t grip the dumbbell handles too tightly. This can overwork your biceps and forearms, reducing pec activation. To keep consistent stress on the targeted muscles, don’t slam the dumbbells together after each exercise.

Final Thoughts

There are several benefits to using dumbbells instead of standard barbell bench lifts. A special advantage for chest growth comes from three things. They are better mobility, efficient muscle use, and grip control during movement. We recommend adding dumbbell presses to your push/chest routines to maximize chest growth!

Use much lighter dumbbells than usual for training. Do a few reps of the exercises before adding a real load. We call these exercises “warm-up sets” since they function as a kind of “warm-up” that genuinely enhances the caliber of your lifts. This will assist your muscles in becoming used to the range of motion and movement before you have to perform them in real life.