A strong and well-defined chest makes men look more masculine and attractive. Beyond that, working out this part of the upper body also provides multiple benefits. Weighted chest exercises open up your chest muscles, which prevents upper back pain and increases your range of motion for daily activities.
Dumbbell is great equipment to work out the muscles in your chest. It provides greater freedom of movement compared to barbells and a deeper stretch. Keep reading as we provide you with the list of the top dumbbell chest exercises.
Read More: Dumbbell Back Exercises
Top 14 Dumbbell Chest Exercises
1. Dumbbell Flat Bench Press
Let’s start with the basic one. There’s a reason why the dumbbell bench press is considered one of the best exercises. It builds immense muscles and strength by carefully targeting the chest muscles and preventing muscle imbalances.
Here’s how to do it.
- Lie down on a bench and press your feet firmly to the floor.
- Press your back onto a bench, leaving space for a slight arc.
- Bring the weights above your chest and drive the shoulder blades down and back into the bench.
- While dropping the elbows, create a 45-degree bend in the armpits.
- Lower your body for a stretch that does not feel overly challenging.
- Now, exhale and squeeze your chest together to press the weight back up.
2. Dumbbell Chest Fly
A dumbbell chest fly gives an extensive range of motion as you stretch and contract your chest muscles. It also focuses solely on chest muscles like the pectorals and surrounding muscles like the anterior shoulder.
Follow these instructions to perform the movement.
- Grab a pair of dumbbells and sit at the edge of the bench.
- Lie down on the bench. Now bring the weights together over your chest.
- Slightly bend your elbows and lower your arms to your sides.
- Reverse this motion to bring the dumbbells together.
3. Dumbbell Incline Bench Press
The dumbbell incline bench press is a variation of the flat bench press. It recruits more of the muscle fibers in the upper part of the chest and also challenges your shoulders more.
Here’s how to do it.
- Set up a bench at a 45-degree angle.
- Grab a pair of dumbbells and sit on the bench.
- Stretch your hands up so it is in an overhead position. Then, pull the weights down to line with the upper chest.
- Keeping your elbows at a 45-degree angle, push the dumbbells up again.
4. Dumbbell Close Grip Press
A dumbbell close-grip press gives you the isometric contraction, the eccentric contraction, and the concentric contraction. The exercises target the inner muscle pec fibre.
Perform a dumbbell close-grip press by following the steps below.
- Sit on the edge of the bench, placing a dumbbell on each of your knees.
- Lie down and use the momentum from your knees to drive the weight above your chest.
- Press the weights together over your chest.
- Lower the dumbbells down to a position just above your chest.
- Use your chest and tricep muscles to press.
5. Half-Bench Single Arm Dumbbell Press
This is a unilateral movement that lets you work on both sides of your chest separately. It is great for correcting muscle imbalances.
Here’s how to do it.
- Lie down on the bench, holding one dumbbell in one hand.
- Press the weight over your chest.
- Now, move your body so that one-half of it is off the bench. It means your one glute, half of your head, and half of your torso should be off the bench.
- Squeezing your shoulder blades into the bench, drop the elbows to lower the weight to your chest.
- Press up to the initial position.
Read More: Best Dumbbell Shoulder Exercises
6. Dumbbell Decline Bench Press
The dumbbell decline bench press targets your inner chest from another angle. The exercise is also less strenuous on your shoulders because of the different angles of the decline bench.
Follow these steps to perform the exercise.
- Lie down on a decline bench, firmly securing your upper back and hips onto the surface.
- Pull the dumbbells downward toward the sternum while keeping your shoulder blades pulled together.
- Press through the weight to lock out your elbows.
7. Dumbbell Renegade Rows and Push-up Complex
Renegade rows and pushups, when performed together in a complex target multiple muscles. These include the chest, triceps and biceps, deltoids, and upper back. It is recommended to use lighter weights for the movement.
Here’s how to do it.
- Get into the plank position with a dumbbell in each hand.
- Row one dumbbell to your side, keeping the rest of your body as stable as possible. Lower it, and row the other side.
- Now, do a pushup with your arms at a 45-degree angle from your torso.
- Push up till your elbows are fully extended.
8. Dumbbell Pullover
A dumbbell pullover primarily works your chest and the lats. Given the nature of the movement, it’s best to use a lighter dumbbell.
Follow these instructions to perform a dumbbell pullover.
- Lie on a bench and engage your glutes and core.
- Keeping your knees at a 90-degree position, hold the weight underneath with your hands above your head.
- Lower your arms behind your back, keeping your elbows pointed forward.
- Lower down as far as you can go in a proper posture.
- Pull the weights over your body and into the starting position.
9. Incline Dumbbell Hex Press
The dumbbell hex press works your upper chest muscles, shoulders, and triceps. Your upper chest is engaged throughout the movement.
Perform an incline dumbbell hex press by following the instructions below.
- Lie on an incline bench with a pair of dumbbells above your head.
- Fix your inner arms against your torso and clasp the sides of the weights together.
- Squeeze the sides and lower your arms until the weight touches your chest.
- Reverse the movement.
10. Deficit Dumbbell Pushup with Shoulder Tap
The deficit dumbbell pushup with shoulder tap is an advanced variation of the regular chest pushup. The push-up in this exercise gives more depth to the movement, engaging your chest muscles. The exercise also builds your body’s stability so you can perform other movements with a good range of motion while maintaining a proper posture.
Here’s how to do a deficit dumbbell pushup with a shoulder tap.
- Get into a high plank position with a dumbbell in one hand.
- Go into a pushup, creating a 45-degree bend through the armpit.
- Press back up and with the hand that does not have the dumbbell, tap the other shoulder.
- Return the tapping hand to its position.
11. Alternating Dumbbell Chest Press
Alternating (or the seesaw) chest press strengthens your chest muscles along with those in your triceps and shoulders. Constantly lowering and pushing one dumbbell and then another trains your anti-rotation strength.
Follow these steps to perform this exercise.
- Sit upright on your bench’s edge.
- Position one dumbbell on each knee.
- Lie down and put both hands above your chest.
- Lower the right arm down and press it up. Then lower it and press up the other arm.
- Keep alternating both hands up and down.
12. Dumbbell Incline Fly
This exercise isolates and stretches your upper chest. You can make the exercise more or less challenging by adjusting the bend of your elbow and the angle of the bench.
Here’s how to do a dumbbell incline fly.
- Set up an incline bench between 30 and 40 degrees, and position yourself face up with a dumbbell in each hand.
- Stretch your hands in an overhead position and, with a slight bend in your elbow, pull the weight outwards.
- When the weights are the farthest from you, you will feel a stretch in your upper chest.
- Pause here and then bring the dumbbells back together to the starting position.
13. Dumbbell Decline Fly
Another variation of the dumbbell chest fly, this movement focuses on your lower chest muscles. It’s relatively challenging to perform this movement with heavier weights. So, it’s recommended to use lighter weights for safety and to maintain proper form.
Follow these steps to perform a dumbbell decline fly.
- Lie down on a decline bench and position the dumbbells above you.
- Pull your hands apart as you keep the weights in line with your chest.
- Reach your arms outwards without arching your lower back too much.
- At the bottom of the movement, pause a bit and then bring the dumbbells back together.
14. Dumbbell Floor Press
The dumbbell floor press is a variation of the standard bench press. It is good for those who want to build strength in their chest and triceps to be able to perform the regular bench press with heavier weight.
Here are the instructions to perform this exercise.
- Lie down on the floor, keeping the dumbbells pressed above you.
- Keep the weights in line with your middle chest.
- Press the dumbbells above you, using your chest and triceps.
Wrapping Up
It’s possible to build a well-defined and strong chest with dumbbells. Perform the exercises above regularly for at least 2-3 days when you train your upper body. Don’t be afraid to increase the weight as you progress over the weeks and months.
