Dumbbell Chest Exercises
If you want to get bigger pecs, try these dumbbell chest focused exercises that can be done at home, or at the gym.
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Around the World Flye
• Lay on a flat weight bench, holding a pair of dumbbells with your arms out to the side, palms facing the ceiling.
• Keeping a slight bend in your elbows, move your arms towards your hips and then up behind your head, making a wide arc.
TOP TIP: Imagine you are making a snow angel with the dumbbells.
Bench Press
• Lie on a weight bench, with your feet on the floor, holding two dumbbells at your chest.
• Push the Dumbbells up until your arms are fully extended.
• Lower them back to your chest.
GET GOOD FORM: Your shoulders should remain on the bench throughout.
Bridge Chest Press
• Lay on an exercise mat, holding two dumbbells on your chest.
• Lift your core and hips from the floor, keeping your feet flat.
• Press the dumbbells above your chest, until your arms are extended.
MULTIPLE MUSCLES: This exercise also works your legs and core.
Close Grip Incline Press
• Lay on an adjustable weight bench, at a 45-degree angle.
• Hold two dumbbells at your chest, in line with your body, touching each other.
• Push the dumbbells away from you, until your arms are pointed straight towards the ceiling.
• Lower the weights back down to your chest.
GET GOOD FORM: Keep control of your arms, making sure not to excessively flare your elbows.
Coffin Press
• Hold a pair of dumbbells, palms facing each other.
• Rest your shoulders on a weight bench, with your feet planted.
• Raise the dumbbells above your chest, squeezing the weights together. They should remain in contact throughout.
• Hold for a second, then lower.
MULTIPLE MUSCLES: The coffin press targets your pecs, triceps, and delts.
Decline Bench Press
• Lay declined on an adjustable weight bench, holding two dumbbells at chest level.
• Push the dumbbells up until your arms are fully extended.
• Lower them back to your chest.
WHY IT WORKS: A decline bench press will target your lower pecs more than a flat or incline bench press.
Flat Bench Flye
• Lie on a Flat Weight Bench, feet planted on the floor, holding two dumbbells above your chest.
• Lower the weights until your upper arms are parallel with the floor.
• Raise them up again.
TOP TIP: Keeping a slight arch in the back can help make this exercise easier.
Floor Press
• Lie on your back, knees bent and feet flat, holding two dumbbells at chest height.
• Press the dumbbells away from your body until your arms are fully extended.
• Slowly lower to the starting position.
MULTIPLE MUSCLES: This exercise targets your chest, shoulders, and triceps.
Incline Bench Press
• Hold two dumbbells and lie on an adjustable weight bench, feet flat on the floor.
• Bring your biceps towards each other, making sure your shoulders don’t leave the bench.
• Your palms should be facing towards your feet. Press the dumbbells up, and lower them back down.
GET GOOD FORM: The bench should be at approx. 45 degrees.
Incline Bench Press Hold
• Lie on an adjustable weight bench, holding a pair of dumbbells at your shoulders.
• Press the dumbbells half-way up towards the sky.
• Pause for approx. 5 seconds.
• Fully press the dumbbells up, then lower them back to the starting position.
WHY IT WORKS: Incorporating a pause in the mid-point of a bench press increases chest strength and elbow stability.
Incline Flye
• Lie on an inclined weight bench, holding two Dumbbells above your chest.
• Lower the dumbbells, until your upper arms are pointing to the floor.
• Lift the dumbbells up again.
TOP TIP: Aim for three sets of six reps.
Larsen Press
• Lie on a flat weight bench, with your legs straight, holding two dumbbells at your chest.
• Press the dumbbells until your arms are extended.
WHY IT WORKS: Keeping your legs raised forces you to use your core muscles for stabilisation.
From: The 10 Best Bench Press Variations You Should Be Doing
Push Up
• Place a pair of hex dumbbells on the floor, slightly wider than your shoulders.
• Hold the dumbbell handles and get into a high plank.
• Lower your chest towards the dumbbells, then back up.
GET GOOD FORM: Don’t let your hips sag or your chest collapse onto the floor.
Single Arm Chest Press
• Lie on a weight bench with your feet on the floor, holding a dumbbell in one hand.
• Press the dumbbell so that it goes from your chest to the sky.
WHY IT WORKS: Performing unilateral movements helps reduce muscle imbalances.
Single Arm Decline Bench Press
• Lie on a declined gym bench, holding a dumbbell in one hand.
• Press the dumbbell so that it goes from your chest to the sky. Stabilise your body with your free hand to avoid swaying.
MULTIPLE MUSCLES: This exercise targets your lower pecs, as well as your core stability.
Single Arm Floor Press
• Lay on the floor, holding a dumbbell in one hand, just outside your chest.
• Extend your arm, pressing the dumbbell to the sky.
TOP TIP: Keeping your feet planted provides a more stable base.
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