To build a strong, well-developed chest you don’t necessarily need a large range of commercial gym equipment. Whether you are training from home, in a busy gym or travelling, dumbbells alone can be more than enough to create an effective chest workout.
Using free weights like dumbbells allows you to achieve a greater range of motion, make you aware of any strength imbalances and are much easier to adapt to all levels of fitness. You can target the chest effectively without access to a bench or a Chest Press Machine, all you need is smart exercise selection and training at the right intensity.
Dumbbell Only Chest Workout
This chest workout uses simple exercises to effectively train the chest through different angles and resistance profiles. Make sure to perform each exercise with control, focusing on your form and technique and ensuring you achieve full range of motion where possible.
Dumbbell Floor Press
Sets and Reps - 3 sets of 8-12 reps.
Muscles Targeted - Pectoralis major (sternal head, middle chest), triceps and anterior deltoids (front of the shoulder).
Performing this exercise from the floor can help to limit strain on the shoulder joint while still allowing you to load the chest effectively. Range of motion can be slightly reduced in this variation due to the floor stopping you but it is still a great way to build strong pressing mechanics and control at the bottom of the movement.
Dumbbell Chest Flye
Sets and Reps - 3 sets of 10-15 reps.
Muscles Targeted - Pectoralis major (sternal head, inner and middle chest).
Lying on the floor gives you more support through the shoulders whilst enabling you to perform the flye movement effectively. Make sure to focus on controlling and squeezing the chest as you bring the dumbbells back together rather than bending through the elbows. Slow, controlled reps provide the chest with more time under tension and reduces strain on the shoulders.
Standing Dumbbell Chest Press
Sets and Reps - 3 sets of 8-12 reps.
Muscles Targeted - Pectoralis major (sternal head- inner and middle).
You can use one or two dumbbells to perform this exercise. Focus on pressing the dumbbells together or pressing the end of one dumbbell throughout the press to increase tension on the chest and to promote better mind muscle connection.
Standing Underhand Grip Dumbbell Flye
Sets and Reps - 3 sets of 12-15 reps.
Muscles Targeted - Pectoralis major (clavicular head, upper chest emphasis), plus the anterior deltoids (front of the shoulder).
By standing during your dumbbell flye there will be more emphasis on the upper chest and the front of the shoulders as well as core stability to prevent the body shifting back as the weights raise up. To maximise muscle engagement, focus on actively squeezing the chest at the top of each rep as you’re bringing the dumbbells together at the midline.
Push Up
Sets and Reps - 3 sets of max controlled reps.
Muscles Targeted - Pectoralis major (sternal head, middle and lower chest), triceps brachii, anterior deltoids (front of the shoulder) and core.
Using Hex Dumbbells as handles for this exercise allows for a deeper range of motion than a standard push up with the hands on the floor. This variation will increase chest activation whilst also reducing stress on the wrists as they will be in a neutral position.
As you can see you can build chest strength, muscle and improve stability using simple dumbbell only movements. Combining floor presses, flyes and standing squeeze variations allows you to target the chest through a variety of movement patterns even if equipment or space is limited.
These exercises can be easily progressed over time by increasing weight, slowing the tempo or adding volume through more sets or reps which makes them perfect for all abilities. If you do purchase an Exercise Bench, your workout options are even greater – check out our full guide to Dumbbell Chest Exercises.
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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc. > Workout
