Dumbbell Chest Workout – 7 Best Dumbbell Chest Exercises and It’s Benefits

If you want to build muscle mass or firm up your chest, then you can start doing dumbbell chest workout. It’s important to choose the right exercise and you can see the result.

Dumbbells are one of the best fitness equipment and that has more benefits to overall your fitness.  If you’re doing dumbbell workouts for the chest they can take care of strength imbalances and target three sections of your chest.

So, if you have a dumbbell there is no need for machines for your chest, dumbbells work pretty much on your chest.

Read the article till the end, so you will know the best dumbbell chest exercises and benefits on your body, especially on the chest.

How To Warm Up for These Workouts

Before you start with your workout, it’s very important to warm up or give some time to prepare your body. Not only warm up your body before workout, also give your best while performing exercise.

Warm up helps to avoid injuries and helps to perform properly. If you want to perform below workout then start with seven dynamic stretches that may hit the whole body. Then you can move to warm up exercise like jumping on the treadmill and doing exercise with low weights.

Or even you can do the same exercise that you’re going to do but do with light weight or no weight at all. This will help your body to get used to the movement patterns.

7 Best Dumbbell Chest Workouts

Dumbbell chest workouts are great to build your chest and develop a sexy chest. But you need to know the perfect form and correct gaudiness. Take help of personal trainers or experts so they can provide you with the best workout routine.

So, here we are mentioning the best 7 dumbbell chest workouts.   

01. Dumbbell Bench Press

Dumbbell Bench Press

This is one of the best exercises that most people love to do, additionally shoulder get some benefits as chest get.

How to do it: lie on the bench and face up, hold dumbbells with both hands at the outside edges of your shoulder. And keep your glutes and core tight, press the dumbbells straight up over your chest. Hold for a second at the top and slowly lower the dumbbells to the starting position, that’s called one rep.

(3-4 sets) (12-14 Rep) (30 Sec Rest)

02. One Leg, one Arm Dumbbell Row

One Leg, one Arm Dumbbell Row

This exercise is one of the best total-body exercise, majorly working on your chest.

How to do it: you need one dumbbell to do this exercise, stand on one leg in front of the bench or dumbbell rack and hold with one hand. Bend your body by dropping your chest and start this exercise pulling the dumbbell to the side of your waist and lower it. That’s one rep.

(3-4 sets per side) (12-14 Rep) (30 Sec Rest)

03. Dumbbell Chest Fly

Dumbbell Chest Fly

This exercise is very effective and challenges the pecs and also, hits the biceps and shoulders.

How to do it: lie flat on a bench and face up, hold dumbbells with both hands over your chest. Palms facing each other and your elbows slightly bent. Keep your arms straight and separate your hands, and lower the dumbbells toward your sides until you feel a stretch in your chest. Hold there for a second at the bottom, then return back to the starting point. That’s one rep.

(3-4 sets) (10-12 Rep) (30 Sec Rest)

04. Bridged Floor Press

This exercise targets the pecs and also activates your hamstrings and glutes. It also improves your striking ability.

How to do it: lie flat on your back on the floor and bend your knees; feet should be flat on the floor. hold dumbbells with each hand over your chest, palms facing each other. Lift the weight up and your knees and shoulder should be in one line. Then lower the weight to the starting point. That’s one rep.

(3-4 sets) (14-16 Rep) (30 Sec Rest)

05. Close-grip Dumbbell Chest Press

Close-grip Dumbbell Chest Press

Lie flat on a bench and face up, hold a dumbbell with both hands over your chest. Palms facing towards each other. Take a light breath in, and slowly lower the weights towards the middle of the chest. Hold there for seconds, then lift the weight back to the top. That’s one rep.

(3-4 sets) (12-16 Rep) (30 Sec Rest)

06. Lateral Raise

This exercise is one of the best for your chest and shoulder, also, this exercise helps develop a V-shaped body.

How to do it: stand tall with a dumbbell each hand at your sides. Keep your back straight and chest up, then slowly raise the weights out to the shoulder level and your arms are parallel with the floor. hold for a second at the top, then lower back to the straining point. That’s one rep.

(3-4 sets) (12-14 Rep) (30 Sec Rest)

07. Mixed-Style Incline Dumbbell Press

Mixed-Style Incline Dumbbell Press

lie on a bench and face up, the bench should set to a 30-degree incline. Hold the dumbbell with both hands over your shoulder, keep your right arm straight,   lower the left dumbbell to your chest and lift the dumbbell back up. Do 8 to 10 rep.  

Now, keep your left arm straight, lower the right dumbbell to your chest and lift the dumbbell back up to 8 to 1 rep.

Now, lower both hands dumbbells to your chest and lift them back up. Do 8 to 10 rep.

What are the Benefits of Dumbbell Chest Workouts?

There are many benefits of doing dumbbell chest workouts, but it’s important to understand the proper method of performing. Take expert and personal trainer advice. Dumbbell chest training offers following benefits including: 

01. Allow a Greater Range of Motion

If you want to gain size, build muscles and an athletic chest, then you can go with dumbbells, which allow you to improve your strength and fitness level, and activate more muscle fibers. 

The research shows that larger ranges of motion can help more muscles grow.

02. Place less Stress on Your Joints

Your body parts like your shoulder, hips, arms, and other body joints are all a bit different from one side to other side. So, dumbbells allow both sides of your body to find tension when you’re performing dumbbell exercise.

The stress of the exercise is right on your muscles, not on your joints.

03. Dumbbells Give you Strength and Balanced Development

Dumbbell chest exercises balance the weight that you’re lifting, in some exercises like barbell bench press, people throw a little stress onto their stronger side while helping their weaker one, but that’s not possible with dumbbells.

Because, your right hand and lift hand have a stabilization and they push with equal force, and you feel balanced strength to both arms.

04. works on the Pecs Harder

Most of the dumbbell exercises that chest muscles have to contract at the top of the movement to prevent the weights from drifting outwards. Dumbbell’s exercise activates more chest muscles than other chest exercises.

QNA on Dumbbell Chest Press

What Muscles do Dumbbell Chest Press Work?

The dumbbell chest press targets your deltoids, pectorals and triceps. It will build muscle strength, also work on your biceps and serratus anterior.

What Foods Increase Breast Size?

There are many foods that work well on building breast size including milk, nuts, flax seeds because these are rich sources of healthy fat that helps to build breast size.


Here is the best dumbbell chest workout that is more beneficial for your chest. Make sure that you do it with proper form and take advice from personal trainers.

Hopefully. You like this article till the end, if you have any questions and suggestions kindly put them in the comment box below.  

You’ll also like:

Leave a Comment