Training the chest muscles with dumbbell workouts for chest is an important part of any workout routine. The chest muscles are a defining part of the upper body strength anatomy. Whether you are cutting grass or pushing a door, the action involves the use of the chest muscles. The chest muscles are considered amongst primary muscles when talking about upper body strength.


The chest muscles support the movement of the arms and are incredibly important from a functional standpoint. The chest muscles are made up of muscles groups called pectoralis major, pectoralis minor, serratus anterior, and a lesser-known muscle in the chest called subclavius.


Building strong pectoral muscles with dumbbell chest exercises isn’t all about looking good. Training the chest muscles with dumbbell chest exercises comes with a host of benefits. As one of the largest muscles in the upper body, working your chest muscles and doing dumbbell exercises for chest can affect your back and shoulder muscles as well as help in stabilizing the shoulder joint, resulting in improved posture. Strengthening and lengthening the chest muscles with dumbbell exercises for chest also helps in supporting deeper breathing. Other benefits of working the chest with dumbbells include breast support and increased upper body strength in activities that involve lifting, holding, squeezing, etc.


It is a great idea to train your chest muscles regularly by doing dumbbell workouts for chest. When doing chest exercises at home with dumbbells, make sure you train all the muscles of the chest. Your chest workout routine should include upper chest workout with dumbbells as well as lower chest workout with dumbbells.


To help with including chest muscles during a workout at home easily, we have made a list of some of the best dumbbell chest exercises. It is a good idea to perform these chest exercises at home with dumbbells up to three non-consecutive days a week.


  1. Dumbbell Bench Press: A common upper chest workout with dumbbells, the dumbbell bench press is a great move to increase strength and mass in the pectorals. It is one of the best dumbbell chest exercises that can be done with minimum equipment.
  • For the starting position, lie back on a bench with a dumbbell in each hand just to the sides of the shoulders with your palms facing towards your feet.
  • As you exhale, slowly press the weight above your chest by extending your elbows until your arms are straight.
  • Pause at the top for a second.
  • Then, slowly bring the weight down to the starting position. This is one rep.


  1. Dumbbell Chest Fly: An absolute go-to move, this exercise is a great upper and lower chest workout with dumbbells. It is amongst dumbbell workouts for chest that are about creating tension with movement.
  • For the starting position, lay on a flat bench, gripping one dumbbell in each hand.
  • Press the weights above your chest, but keep them from touching with your pinkies turned slightly inward. Maintain full-body tension.
  • Now, slowly lower your arms down moving only at the shoulders, keeping a slight elbow bend.
  • Squeeze your shoulder blades to raise the weight back up to the starting position and emphasize the squeeze in the chest at the top.
  • This is one rep.


  1. Dumbbell Floor Press: This is one of the best dumbbell chest workouts to be done at home. All you need to do these dumbbell workouts for chest is a pair of dumbbells and some space to spread out.
  • For the starting position, lay back on the floor, gripping a pair of dumbbells tightly.
  • Keep your feet flat on the floor, driving with your heels, and squeezing your glutes.
  • To keep the shoulders safe, keep your elbows at a 45-degree angle relative to your torso.
  • Now, slowly press the dumbbells up towards the ceiling.
  • Squeeze your chest at the top position and hold for a second.
  • Slowly lower the weights back with control, allowing the elbows to rest briefly on the ground.
  • This is one rep.


  1. Incline Dumbbell Bench Press: Amongst the best dumbbell chest workout, incline dumbbell bench press targets the pectoralis major (upper chest), clavicular, costal, and sternal head, along with the anterior deltoids, biceps, triceps, and serratus anterior. The mechanical load and position on the bench of such chest exercises using dumbbells provide a greater challenge than flat or decline bench.
  • For the starting position, lie on a bench with the backrest set at a 45-degree incline.
  • Hold a pair of dumbbells above your chest with your arms straight and your palms turned towards your feet.
  • Make sure your feet are flat on the floor. Keep your core tight and avoid arching the lower back.
  • Work the chest with dumbbells by slowly pressing the dumbbells up, directly above the shoulders. Hold at the top for a second.
  • Lower the dumbells to chest level slowly. Do not stress how deep you go before you press them back up.
  • This is one rep.


  1. Decline Dumbbell Bench Press: This is one of the great lower chest dumbbell exercises where you change the angle of the bench. Performing specific lower chest dumbbell exercises as a part of your chest workout routine is crucial. This chest exercises using dumbbells focuses on the lower chest, helping to build strength and mass in the lower chest muscles.
  • For the starting position, lie down on a decline bench with your shins hooked beneath the leg support.
  • Grip a pair of dumbbells above your chest with your arms straight.\
  • Your palms should be facing your feet and the weights should be just outside your shoulders.
  • Slowly, lower the dumbbells to your chest. Pause for a second.
  • Press the weights back up to the starting position.
  • This is one rep.


When doing a chest workout at home with dumbbells, always make sure to use comfortable weights. During chest workout at home with dumbbells, make sure you pay attention to the form to make sure the chest muscles are working adequately while avoiding any injury.

Do not forget to warm up the body before doing dumbbell workouts for chest. Additionally, make sure to cool down the body properly post dumbbell workouts for chest to avoid injury as well as aid muscle recovery.


Inculcate these dumbbell workouts for chest in your weight loss exercise routine. Building muscle mass in the body with chest exercises using dumbbells will also aid in losing fat.

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Posted 
December 31, 2021
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