Chest exercises can be performed using a barbell, dumbbell, or bodyweight. Dumbbells offer a versatile weight choice that is well suited to many chest workout routines.
They allow a large range of motion and work each arm separately. Alongside this, they take up little space and provide an added stability challenge.
With this, dumbbell chest exercises should form the backbone of your chest training program. We’ve chosen the best ten that can be performed in the gym or at home. Let’s take a look at each of them in more detail.
Top 10 Dumbbell Exercises For Chest
Our top ten dumbbell chest exercises work each head of the chest musculature using various dumbbell movements. When put together, they offer a well-rounded dumbbell chest workout. They can be performed at home or in the gym.
10 Best Dumbbell Chest Exercises To Build Upper Body Muscle
These ten dumbbell chest workouts are presented in no particular order below. We discuss the benefits, form, and general tips.
Dumbbell Incline Bench Press
The dumbbell incline bench press performs the normal bench press movement using an inclined position. This isolates the upper chest, giving you a great upper chest workout for well-rounded development. The secondary movers are the anterior deltoids and tricep brachii heads.
How To Do
- Set an adjustable bench to a 30-degree incline angle. Place a suitable pair of dumbbells in front of it, one on each side.
- With your back facing the bench, bring your hips back and bend your knees to reach down for the dumbbells. Pick them up and place them on your knees as you sit on the bench.
- Use your knees to bring the dumbbells to shoulder height. Your elbows should be out to your sides with your back against the bench.
- Inhale and engage your core. Exhale and extend your elbows to press the dumbbells upwards.
- Pause briefly before they touch at the top position.
- Inhale and flex your elbows to bring the dumbbells back to the starting position.
Tips
- Keep your back against the bench throughout the movement to ensure targeted exercise focus and reduce injury risk.
- Aim to use a 30-degree bench angle to keep focus on the upper chest.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bench Press
The dumbbell bench press uses the traditional pressing movement on a flat bench. This gives you a compound chest exercise that targets all three heads of the pectoralis major. The secondary movers are the anterior deltoids, triceps, and serratus anterior.
Performing the dumbbell bench press over the normal press gives you a larger range of motion. It also helps to work on potential muscular imbalances. Use it to build a bigger, more stable chest.
How To Do
- Set up a bench in a suitable area. Place a pair of dumbbells in front of the bench, one on each side.
- Stand in front of the bench with your back facing it. Reach down for the dumbbells by bringing your hips back and bending your knees. Keep a neutral back position with your chest up.
- Bring the dumbbells to your knees as you sit on the bench. Lie down with your back flat against the bench. Bring the dumbbells in line with your shoulders with your upper arms parallel to the floor.
- Inhale and engage your core. Exhale and press the dumbbells up by extending your elbows. Pause briefly before the dumbbells touch at the top position.
- Inhale and flex your elbows to return the dumbbells to the starting position.
Tips
- Avoid bringing your feet off the ground as you press. This provides a stable lifting position.
- The bottom position should be when your upper arms are parallel to the floor. This is the correct range of motion.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Chest Fly
The dumbbell chest fly is a chest isolation exercise that targets the three heads of the pectoralis major. It’s a great exercise to perform after compound chest movements to provide extra training volume. Both exercise types are equally effective at improving muscle growth when volume is matched.
The chest fly benefits include balanced muscle development, improved core stability, and better chest flexibility. It’s a versatile exercise that should be included as part of your dumbbell chest workout.
How To Do
- Set a bench at a flat angle. Place a suitable pair of dumbbells at the front of the bench, one on either side.
- With your back to the bench, pick up the dumbbells by bending your knees and pushing your hips back. Keep your back neutral with your chest up.
- Sit on the bench while placing the dumbbells on your knees. Lie back and bring the dumbbells so they’re directly in line with your chest. The dumbbells should be directly to the sides with your elbows extended to just below 90 degrees from your midline.
- Inhale and engage your core. Exhale and bring the dumbbells together while maintaining the same elbow angle. Pause briefly before they touch at the top position.
- Inhale and bring them back to the starting position using the opposite arc motion.
Tips
- Keep your elbows at the same angles while performing each fly using an arc motion.
- Avoid bouncing the dumbbells together as you reach the top position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Decline Bench Press
The dumbbell decline bench press uses the traditional movement on a decline angle. This shifts focus to the abdominal heads of the pectoralis major muscle and ensures well-rounded chest development.
The abdominal heads are the primary movers. The triceps brachii, anterior deltoids, serratus anterior, and latissimus dorsi play secondary roles.
How To Do
- Set an adjustable decline bench to an angle of -15 to -30 degrees from the horizontal position. Place a suitable pair of dumbbells at the front of the bench, one on each side.
- Reach down to pick up the dumbbells with your back facing the bench. Bring your hips back and flex your knees while keeping a neutral back position.
- Sit on the bench with the dumbbells in your hands. Hook your legs into the leg holds and place the dumbbells on your knees.
- Come back until your back is against the bench pad. Bring the dumbbells to a lower chest height. Your upper arms should be parallel to the floor with your elbows at 90-degree angles directly out to your sides.
- Inhale and engage your core. Exhale and extend your arms to bring the dumbbells together. Pause briefly at the top position before they touch.
- Inhale and flex your elbows to bring the dumbbells back to the starting position.
Tips
- Use a 15–30-degree bench angle to ensure targeted muscle focus.
- Bring the dumbbells down in a straight line. They should be in line with your lower chest.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Close-Grip Press
The dumbbell close-grip press uses the normal press movement while keeping the elbows tucked in. This pivots the focus onto the triceps lateral heads, giving you a useful chest press variation. The clavicular heads, sternal heads, anterior deltoids, serratus anterior, and other tricep heads act as secondary movers.
How To Do
- Set up next to a flat bench. Grasp a pair of dumbbells from the rack and sit on the front of the bench with your back facing it. The dumbbells should be on your knees.
- Come back until your back is firmly against the backrest. Bring the dumbbells to your chest while keeping your elbows tucked into your body. The dumbbells should be together.
- Inhale and engage your core. Exhale and press the dumbbells up by extending your elbows. Your elbows should stay tucked in throughout.
- Pause briefly as you reach the top position. Inhale and flex your elbows to bring the dumbbells back to the starting position.
Tips
- Keep your elbows tucked in throughout each repetition to ensure the correct movement pattern.
- Use a neutral grip with your palms facing inwards.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Svend Press
The dumbbell Svend press provides an excellent inner chest workout. It requires you to hold the dumbbell in front of you with your hands together and press outwards. The standing position requires additional core and anterior deltoid strength.
It works the clavicular heads, sternal heads, triceps brachii, and anterior deltoids. The core musculature works to keep a stable lifting position.
How To Do
- Grasp a suitable dumbbell from the weight rack and stand in an open space. Assume a shoulder-width stance.
- Bring both hands together so they’re at the top of the dumbbell resting below the top dumbbell head. Your palms should be facing your body.
- Hold the dumbbell at chest height with your elbows tucked into your body. Keep your chest up with your head facing forward.
- Inhale and engage your core. Exhale and press the dumbbell in front of you while maintaining the same dumbbell height.
- Pause briefly as your arms extend. Inhale and bring the dumbbell back to the starting position under control.
Tips
- Bring the dumbbell straight out in front of you. Avoid letting your arms drop down.
- Link your hands using a double overhand grip. The top dumbbell head should be facing up.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Pullover
The dumbbell pullover is an old-school bodybuilding exercise that targets all three heads of the pectoralis major.
It’s a versatile workout option that can be used as part of a lower chest workout or normal routine. A study looking at the barbell pullover version showed a high activation rate in the sternal heads and abdominal heads.
Performing the movements with your upper back against the bench provides an added core challenge. This makes it a functional chest exercise that should be used as an advanced movement. Full bench support can also be used to decrease the exercise difficulty.
How To Do
- Set up a flat bench in a suitable space. Grasp a dumbbell from the dumbbell rack and sit at the side of the bench. You should be directly in the middle.
- With your back against the bench, extend your legs until your knees are at right angles. Hold the dumbbell at your chest with your hands resting on the top dumbbell head.
- Bring your upper back onto the side of the bench while driving your hips forward. Your feet should be on the ground with your knees at 90-degree angles. Extend your arms so the dumbbell is directly above your chest.
- Inhale and engage your core. Exhale and bring the dumbbell behind your head while keeping a slightly bent elbow position.
- Paise briefly as the dumbbell comes behind your head. Inhale and bring the dumbbell back to the starting position under control.
Tips
- Use a bench or a suitable raised surface. Your legs should be at 90-degree angles with your upper legs parallel to the floor.
- Keep your core engaged to maintain a stable lifting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Standing Dumbbell Upward Fly
The standing dumbbell upward chest fly performs the fly in a standing position. Bringing the dumbbells up and inwards shifts the target exercise focus onto the clavicular heads and anterior deltoids.
The standing dumbbell upward fly helps build the upper chest and improve shoulder stability. Using each arm separately also helps to identify possible muscular imbalances.
How To Do
- Stand with your feet shoulder-width apart with a dumbbell in each hand. Your palms should be facing in front of you with the dumbbells by your sides. Ensure your chest is up with your head facing forward.
- Inhale and engage your core. Exhale and bring the dumbbells up and together by raising your arms in front of you. Allow the dumbbells to rotate inwards as they reach chest height.
- Pause briefly as the dumbbells reach head height. Focus on engaging your upper chest.
- Inhale and return the dumbbells to the starting position under control.
Tips
- Maintain a shoulder-width stance with your head facing forwards. This is the correct starting position.
- The dumbbells should come up using one fluid movement pattern.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Floor Press
The dumbbell floor press uses the traditional pressing movement with no equipment requirements. This makes it a versatile chest exercise option that’s easy to add to a chest-building routine. It primarily targets the sternal heads of the pectoralis major.
The floor press position limits the possible range of motion as you lower the dumbbells. This provides a good exercise option for beginners while minimizing injury risk.
How To Do
- Find a suitable padded space or exercise mat. Lay down on the floor with a pair of dumbbells at your sides. Your back should be flat against the floor with your knees at 90-degree angles.
- Bring the dumbbells out to your sides. Use a double overhand grip (palms facing forwards).
- Your arms should be directly out to your sides while maintaining contact with the ground. Your elbows should be at 90-degree angles with the dumbbells directly above them.
- Inhale and engage your core. Exhale and press the dumbbells up by extending your elbows. Pause briefly before they touch at the top position.
- Inhale and flex your elbows to bring the dumbbells back to the starting position.
Tips
- Use a padded area or mat to improve exercise comfort.
- Avoid letting your elbows bounce off the floor at the bottom position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Reverse Bench Press
The reverse grip bench press performs the same pressing movement with an underhand grip. This focuses on the clavicular heads of the pectoralis major and the biceps brachii.
Add it to your dumbbell chest workout routine to focus on the upper chest and provide exercise variety. This can help to improve training motivation and promote better long-term adherence.
How To Do
- Set up next to a suitable flat bench. Grasp a pair of dumbbells and sit on the bench with your feet flat on the floor. Your back should be facing the bench with your head looking forward.
- Hold the dumbbells using a neutral grip, palms facing each other. Lie on the bench with your back firmly against the backrest. Bring the dumbbells to chest height and rotate your hands until they’re facing behind your head.
- Keep your elbows tucked into your body. Your elbows should be at 90-degree angles.
- Inhale and engage your core. Exhale and extend your elbows to press the dumbbells in front of you. Pause briefly before they touch at the top position.
- Inhale and bring the dumbbells back to the starting position under control.
Tips
- Keep your elbows in for each repetition. This shifts focus from the shoulders to the chest.
- Ensure you maintain a firm grip on the dumbbells. Your hands should be facing behind your head.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Dumbbell Chest Workout For Hypertrophy
Detail content Detail content Detail content Detail content Detail content Detail content Detail content
Exercise | Sets x Reps | Intensity | Rest |
|---|---|---|---|
| Dumbbell Incline Bench Press | 3–4 x 8–12 reps | 60%–80% 1RM | 60–90 seconds |
| Dumbbell Pullover | 3–4 x 8–12 reps | 60%–80% 1RM | 60–90 seconds |
| Dumbbell Close-Grip Bench Press | 3–4 x 8–12 reps | 60%–80% 1RM | 60–90 seconds |
| Dumbbell Chest Fly | 3–4 x 12–20 reps | 40%–60% 1RM | 60–90 seconds |
| Standing Dumbbell Upward Fly | 3–4 x 12–20 reps | 40%–60% 1RM | 60–90 seconds |
Anatomy And Function Of The Chest
The pectoralis major muscle group, also known as the chest, is a large upper-body muscle. It consists of three heads that vary in location and function. These are the clavicular heads, sternal heads, and abdominal heads.
The primary role of the clavicular heads (upper chest) is to perform shoulder flexion. This is where your arms come in front and above the body.
The sternal heads’ (middle chest) main role is to perform shoulder adduction. This entails bringing the arms closer to the midline of the body. In most of the pressing movements above, this happens at the same time as the clavicular heads perform shoulder flexion.
The abdominal heads (lower chest) are the most variable parts of the pectoralis major. The size widely varies between individuals.
The main functions of the abdominal heads are to adduct and extend the shoulders. This means that they bring them into the midline of the body and behind the body.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Benefits Of Training Chest With Dumbbells
These are the main benefits of performing the dumbbell chest movements above. Consider each of them when deciding how to program your chest workouts at home or in the gym.
Greater Range Of Motion
Range of motion refers to the extent to which a joint moves through its full range. A greater range of motion may benefit hypertrophy. However, studies looking at this are still ongoing, with some suggesting the benefits may be muscle-specific.
Using a full range of motion in the exercises above is better for developing joint mobility and stability. Both of these are important for movement, exercise, and daily life activities.
Dumbbell exercises allow a much larger range of motion compared to barbell and bodyweight exercises. This greater range of motion may help to improve muscular hypertrophy, joint mobility, and joint stability.
Muscle Symmetry And Balance
A muscle imbalance occurs when one side of the body is a different size or has a different strength level. The possibility of this increases when performing full-body compound movements. It is also a common occurrence during overhead sports where one side of the body is commonly used.
During this, the stronger or larger size of the body may overcompensate for the weaker side. This can increase injury risk and cause uneven muscle development.
Dumbbells use each side of the body individually. This helps to develop both sides evenly, improving muscular symmetry and balance. Doing this with enough training frequency can improve appearance and reduce injury risk.
Enhanced Stabilization
Performing dumbbell movements requires additional stability. This is needed to keep the dumbbells balanced and on the correct movement paths. The joints and muscles need to function correctly to ensure stable lifting positions.
This increased stability requirement provides a larger exercise stimulus. Performing them with enough training volume can enhance stability and therefore overall function. This can lead to better movement in daily living, activity, and exercise.
Reduced Risk Of Injury
Resistance training is well-known to improve various aspects of health. This includes cardiovascular health and physical function. With this, regular performance can reduce injury risk as the body can better cope with movement and exercise.
Dumbbell chest movements provide a great way to improve strength, muscle size, stability, and general function. Each of these contributes to reducing the risk of injury in daily life and during exercise.
Training Tips For Maximize Chest Gains
The ten movements above are some of the best dumbbell exercises for chest development. Following these training tips ensures that you get the benefits.
Training Volume & Intensity
Varying training volume is the main determinant of muscular hypertrophy. Changing exercise intensity provides a suitable challenge for strength adaptations. Managing both allows the body’s adaptive responses to take place.
This applies when performing the dumbbell chest exercises above. Focus on changing the volume and intensity according to your exercise goals. Use the programming tables as general guides.
Emphasize Range Of Motion
The correct range of motion should be used for each of the movements. As discussed above, this can help to improve joint stability and mobility and may improve muscle growth.
Use the technique cues described to achieve this. We’ve detailed these so that you use your full range of motion for each exercise.
Squeeze At The Top
Developing a good mind-muscle connection is shown to be important for hypertrophy. Squeeze your target chest muscles at the top of each movement above. Think about the primary mover you’re working with.
Briefly pause at the top position in each of the exercises above to better achieve this.
Warm-Up And Stretch Properly
Warming up properly is vital for exercise performance and injury risk management. A proper warm-up increases muscle temperature improves joint stability, and enhances blood flow.
A study estimated the prevalence of weightlifting injuries to be 2.4–3.3 per 1000 hours of training. Warming up before is one way to prevent this from happening.
Use a proper warm-up routine for the chest exercises above. This should include a short aerobic pulse raiser and dynamic upper-body stretches. Here is a good warm-up example:
- Static Bike (Normal Pace) — 5–10 minutes.
- Arm Circles — 1 minute.
- Cross Body Arm Swings — 1 minute.
- Shoulder Rolls — 1 minute.
- Chest Openers — 1 minute.
Have Enough Rest And Recovery
Rest and recovery are just as important as the main determinants discussed above. Making sure you get enough allows the body to replenish vital energy stores. It also means muscle adaptive responses can take place following a training session.
Not taking enough rest and recovery may negatively influence performance and adaptive responses. Take the suggested rest in between sets. Allow at least 48–72 hours between chest sessions.
Conclusion
Dumbbell chest exercises are a great option to build a bigger chest and become more functional. Our top ten exercises above can be done at home or in the gym as needed. They represent the best dumbbell exercise to choose for well-rounded chest development.
Use our training tips to maximize the effectiveness of each exercise. These are also important to follow to maintain performance and reduce injury risk. Add them to your routine and let us know how you get on!
Frequently Asked Questions
The best dumbbell chest exercise depends on specific goals and programming needs. The dumbbell incline bench press is a great compound movement for the upper chest. The dumbbell chest fly is an excellent exercise to isolate all three chest heads.
You should have no problem developing a well-rounded chest if performing only dumbbell movements. However, barbell and bodyweight movements provide exercise variety and a host of unique benefits. The best ones depend on your exercise needs.
Aim to train your chest 1–3 times a week. This depends on your session volume and rest periods. As stated above, use the minimum rest and recovery period for the body’s adaptive responses to take place.
For strength, perform 3–5 sets of 4–6 reps. For power, perform 3–5 sets of 1–3 reps. Perform 3–4 sets of 8–10 repetitions for hypertrophy and 3–4 sets of 12–20 repetitions for endurance training.
Dumbbell exercises are a great way to correct muscular imbalances. This is because they use each side of the body individually. This allows you to identify possible imbalances and work on them.
Ensure you perform the correct technique elements described below. Each exercise should be done using the right range of motion. Use a controlled movement tempo for both phases of the movements above.
Resources
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About the Author
Chris Marshall, MSc, PT Personal Trainer
