Table Of Contents
Evidence based Chest Workouts With Dumbbells: Sculpt Your Upper Body
You’ve already conquered arm days and powered through leg workouts, maybe even found your zen in yoga sessions. Now, it’s time to focus on sculpting those chest muscles. But this isn’t just about aesthetics – it’s about functionality, too. Your chest muscles are the powerhouse behind lifting, pushing, and feeling strong and confident in your movements.
Roll up your sleeves, grab those dumbbells, and let’s sculpt your physique, build a foundation of strength, and commit to personal growth! We’ve created the best chest workouts for everyone seeking to blast their pecs, from newbies to gym rats; there are movements for everyone; all you need is a set of dumbbells and your determination.
Your Chest Muscles 101: What Will You Be Training?
Before you start lifting your dumbbells, you should understand the anatomy of your chest muscles. What exactly will you be targeting with those exercises?
At the forefront of your chest workouts are two primary muscle groups: the pectoralis major and the pectoralis minor. The pectoralis major, often simply referred to as the “pecs,” is the larger of the two and is responsible for the bulk of your chest’s size and strength.
The upper chest is known as the clavicular head, and the lower chest – the sternal head. You can target each of them slightly to achieve balanced development and definition across your chest. Beneath the pectoralis major lies the pectoralis minor, a smaller muscle that aids in stabilizing the shoulder joint.
Benefits of Dumbbell Exercises For Strong and Sculpted Chest
An awesome-looking chest is far from the only benefit you’ll get after training your chest. You’ll look good and feel more powerful than ever, be able to lift anything, push through any challenge, and conquer the world. Besides, you’ll become healthier and improve your well-being; who doesn’t want that?
Let’s explore all the benefits of chest workouts to prove that investing in a pair of dumbbells means investing in your wellness.
Versatile Range of Motion
With dumbbell exercises, you have the freedom to explore various angles and positions, allowing you to sculpt your chest muscles with creativity and precision.
Whether you’re performing incline presses, flys, or pullovers, each exercise offers a unique opportunity to target different areas of your chest. Let the variety of movements inspire you to discover new ways to challenge yourself.
Also, read – Crush the 30 Day Squat Challenge
Comprehensive Muscle Engagement
Every rep you do with dumbbells engages your chest muscles and the network of supporting muscles: shoulders, triceps, and even your core!
This comprehensive muscle engagement does wonders for your upper body, fostering a sense of empowerment as you feel your muscles working together to conquer each exercise. Embrace the feeling of unity and coordination as you sculpt a chest that radiates power and resilience.
Convenience and Portability
Unlike bulky gym machines, dumbbells can be easily stored at home or transported to different workout locations, allowing you to sculpt your chest anywhere, anytime. Whether you’re in your living room, at the gym, or even outdoors, your chest workout can go with you.
Increased Accessibility
Whether you’re a seasoned lifter or just starting your fitness journey, dumbbell exercises offer a level playing field where everyone can thrive. Take pride in the fact that you have the tools to build a strong and sculpted chest right at your fingertips. Your journey to a powerful physique starts with a simple pair of dumbbells and an unwavering belief in your ability to succeed.
Cardiovascular Health
As you push through challenging dumbbell chest workouts, your heart rate rises, and your cardiovascular system gets a workout, too.
Embrace the opportunity to improve your heart health while sculpting your chest, knowing that each beat of your heart is a testament to your commitment to wellness. Let the rhythm of your breath and the beating of your heart serve as reminders of your strength and resilience.
Great for Varied Fitness Goals
Whether your goal is to increase strength or simply feel more confident in your own skin, the best chest exercises with dumbbells offer endless possibilities. From heavy bench presses for maximal strength gains to dynamic push-up variations for muscular endurance, there’s a dumbbell exercise suitable for every fitness objective.
Celebrate the versatility of dumbbells as they empower you to pursue and conquer your fitness goals, one rep at a time.
The Best Chest Exercises for Newbies
Even if you are completely new to chest workouts, or fitness in general, approach this journey with the mindset of a pro. Stay focused and determined, listen to your body, and remember that progress is not linear. Here are the best easy and effective chest workouts that will set your muscles on fire and get you in the fitness game.
Chest Lift
Difficulty: 3/10
This exercise is relatively beginner-friendly. As you progress to using heavier weights, the difficulty will increase due to the added resistance, but proper form and technique remain essential for success.
Form:
Start by lying on your back on a flat target bench with your feet on the ground and a dumbbell in each hand.
Position the dumbbells by your sides and bend your elbows.
Press the dumbbells upward and inward until they are almost touching and your arms are nearly fully extended.
Lower the dumbbells back to the starting position. Remember to focus on controlling the movement and feeling the chest muscles engage with each repetition.
Seated Chest Flys
Difficulty: 3/10
This exercise requires coordination and control, but it’s still easy to perform if you’re a newbie.
Seated chest flys target the chest muscles and engage the shoulders and arms.
Form:
Sit on an incline bench and hold a dumbbell in each hand. Extend your arms upward and slightly bend your elbows.
Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest muscles, then return to the starting position by squeezing your chest muscles together.
Dumbbell Crush Press
Difficulty: 4/10
This is a more challenging exercise, but it’s still manageable to perform with lighter weights and more control.
The dumbbell crush press is a beginner-friendly variation of the traditional dumbbell press, engaging the triceps and shoulders.
Form:
Lie on your back on a flat bench or the floor and hold a dumbbell in each hand. Begin with arms extended directly above your chest, palms facing each other, and the dumbbells touching.
Lower the dumbbells down towards your chest while keeping them close together, then press them back up to the starting position.
Also, read – Pre Workout Breakfast to Help You Get Fit
Dumbbell Chest Workout for Gym Fans
Are you hitting the gym a few times a week, and it seems like there are no new exercises for you to do? We’ve got you covered. With these chest exercises, you’ll elevate your fitness routine and get the most out of your gym membership.
Close Grip DB Press
Difficulty: 5/10
This exercise puts emphasis on your triceps, and you’ll need more stability because of the narrower grip, which is why it’s more challenging.
The close-grip dumbbell press primarily targets the triceps, with secondary involvement from the chest and shoulders. Stabilizing muscles, such as the core and upper back, are also engaged to support the movement.
Form:
Sit on a flat bench and hold a dumbbell in each hand.
Lie back on the bench and place the dumbbells above your chest with your palms facing each other.
Keep your elbows close to your body as you lower the dumbbells towards your chest, allowing them to come down to about chest level.
Press the dumbbells back up by extending your arms, without locking your elbows.
T Bar Chest Press
Difficulty: 6/10
The T-bar chest press targets the chest muscles (pectorals), with secondary involvement from the shoulders and triceps. It also engages stabilizing muscles such as the core and upper back.
Form:
Load a T-bar attachment with weight plates appropriate for your fitness level.
Stand with your feet shoulder-width apart and hold the handles of the T-bar attachment with an overhand grip.
Position yourself in a stable stance with a slight knee bend and your core engaged.
Press the bar forward, squeezing your chest muscles at the top of the movement. Lower the bar back with control, keeping tension in your chest muscles throughout. Repeat for the desired number of repetitions.
Barbell Cheat Curls
Difficulty: 7/10
Barbell cheat curls primarily target the biceps, with secondary involvement from the forearms and shoulders. It also engages stabilizing muscles such as the core and upper back.
Form:
Stand with your feet shoulder-width apart. Grasp a barbell with an underhand grip.
Allow the barbell to hang at arm’s length in front of your thighs. Using a slight rocking motion from your hips, generate momentum to curl the barbell towards your chest.
As the barbell reaches chest level, squeeze your biceps and pause briefly at the top of the movement. Lower the barbell back down with control, allowing your arms to fully extend before beginning the next repetition. Repeat for the desired number of repetitions.
Single Arm Pullover
Difficulty: 6/10
The single-arm pullover primarily targets the chest muscles (pectorals) and the lats (latissimus dorsi), with secondary involvement from the shoulders and triceps. It also engages stabilizing muscles such as the core and upper back.
Form:
Lie flat on a bench or stability ball with only your upper back and shoulders supported. Hold a dumbbell with one hand, positioning it directly above your chest with an extended arm.
Lower the dumbbell in a controlled arc behind your head, allowing your arm to bend slightly at the elbow. Keep your core engaged and your lower back pressed into the bench to maintain stability.
Pause briefly when the dumbbell is parallel to the floor, then reverse the movement to return to the starting position.
Chest Exercises for Women
Ready to strengthen your pecs and become a stronger, more confident version of yourself? These exercises for women are perfect for all fitness levels, allowing you to enhance your physique and unleash your full potential.
Dumbbell Floor Fly
Difficulty: 5/10
The primary muscle worked during dumbbell floor flys is the chest (pectoralis major), with secondary involvement from the shoulders (anterior deltoids) and arms (triceps).
Form:
Lie flat on your back on the floor with a dumbbell in each hand.
Extend your arms straight up towards the ceiling, palms facing each other. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest muscles.
Squeeze your chest to bring the dumbbells back up to the starting position. Focus on controlling the movement and keeping your core engaged throughout.
Underhand Front Raise
Difficulty: 4/10
The primary muscle worked during underhand front raises the front deltoid (shoulder), with secondary involvement from the chest (pectoralis major) and arms (biceps).
Form:
Stand tall with a dumbbell in each hand, palms facing forward, and feet hip-width apart. Keep a slight bend in your elbows as you lift the dumbbells directly in front of you, bringing them up to shoulder height.
Slowly lower the dumbbells back to the starting position.
DB Squeeze Press
Difficulty: 6/10
The primary muscle worked during the dumbbell squeeze press is the chest (pectoralis major), with secondary involvement from the triceps, biceps, and shoulders.
Form:
Lie back on a bench holding a dumbbell in each hand. Press the dumbbells together so that the inner ends are touching, creating tension in your chest muscles.
Press the dumbbells up and make sure that your arms are fully extended, squeezing your chest muscles at the top of the movement. Slowly lower the dumbbells back down, maintaining tension in your chest throughout the movement.
DB Close Grip Bench Press
Difficulty: 7/10
The primary muscle worked during dumbbell close grip bench presses is the chest (pectoralis major), with secondary involvement from the triceps and shoulders.
Form:
Lie back on a flat bench, and hold dumbbells in your hands directly above your chest. Hold the dumbbells with the palms facing each other and bring them together so that they are touching.
Keep your elbows close to your body as you lower the dumbbells towards your chest, allowing them to come down to about chest level.
Press the dumbbells back up until your arms are fully extended.
Also, read – How to Get the Energy to Workout
Best Chest Workout for Men
Do you want to sculpt a chest that turns heads and gets people talking? We’ve got you covered – this workout created specifically for men will light your muscles on fire and make your chest stronger and incredibly aesthetic.
Svend Press
Difficulty: 7/10
Yes, that’s a challenging one, but there’s nothing you can’t handle, right? The Svend press is a unique chest exercise that also engages the triceps and shoulders. Sounds too good to be true!
Form:
First things first – stand tall with your feet shoulder-width apart. Hold a pair of dumbbells in front of your chest; your palms should be facing each other.
Squeeze those dumbbells as tightly as possible and bend your elbows slightly. Press the dumbbells outward until your arms are fully extended.
Slowly bring the dumbbells back, maintaining tension in your chest muscles throughout the movement.
Repeat for the desired number of repetitions.
Side Chest Workout
Difficulty: 6/10
This exercise combines movements that target the outer and lower chest muscles, making it a perfect solution for building stronger and wider shoulders and chests. Dumbbell flys are one of the most popular movements for side chest workouts, so let’s learn how to do them.
Form:
Lie down on a bench, ensuring your back is flat against it. With a dumbbell in each hand, extend your arms above your chest, palms facing inward.
Initiate the movement by lowering the dumbbells in a controlled manner out to the sides, maintaining a slight bend in your elbows. Feel the stretch in your chest muscles as you descend.
Maintain focus on keeping your elbows slightly bent throughout the exercise to prevent locking.
As you reach the bottom of the movement, engage your chest muscles to smoothly return the dumbbells to the starting position, bringing them back together above your chest.
One Arm DB Press
Difficulty: 8/10
Wow, what a challenge! One arm dumbbell press is not for the newbies, but if you’ve been doing chest exercises for some time, you’ll manage this one.
This exercise targets the shoulder and upper chest muscles, allowing for greater muscle activation and development.
Form:
Sit on an incline bench with back support. Holding a dumbbell in one hand, lift your arm out to the side, bending your elbow and facing your palm forward.
Engage your core, and press the dumbbell overhead until your arm is fully extended.
Now, lower the dumbbell back to the starting position with control. Your chest muscles should be tense and engaged.
Chest Workouts with Dumbbells at Home
No gym membership or time to hit the gym? No problem; building strong chest muscles at home is more than possible! Choose a place in your home that feels most comfortable, hop on the mat, take a pair of dumbbells, and let’s go!
Lower Chest Dumbbell Exercises
Lower Chest Flys
Difficulty: 4/10
Lower chest flys target the lower portion of the chest muscles, helping to add definition and strength to the lower chest area.
Form:
Lie flat on your back on a mat or bench, holding a dumbbell in each hand with your palms facing inward.
Extend your arms straight up above your chest, keeping a slight bend in your elbows.
Slowly lower the dumbbells to the sides, feeling a stretch in your chest muscles.
Keep your elbows bent, and don’t lock them.
Squeeze your chest muscles, bring the dumbbells back to the starting position, and focus on the mind-muscle connection.
Standing Chest Exercises
Standing Dumbbell Fly
Difficulty: 5/10
Standing dumbbell flys engage the chest muscles while also challenging stability and balance.
Form:
Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
Bring the dumbbells up to shoulder height.
Keep a 90-degree bend in your elbows and open your arms out to the sides.
Squeeze your chest muscles, and bring the dumbbells back together in front of you, focusing on the mind-muscle connection.
Control the movement and repeat for the desired number of repetitions.
Also, read – What Foods Can Make Your Butt Bigger?
Upper Chest Workout at Home
Underhand Dumbbell Press
Difficulty: 7/10
It’s a variation of the traditional dumbbell press that targets the upper chest muscles and the inner chest slightly more than a standard press.
Form:
Sit on a bench with back support and hold a pair of dumbbells at shoulder height, palms facing toward you.
Target dumbbells overhead while keeping your elbows slightly bent and shoulders stabilized.
Squeeze your chest muscles and slowly lower the dumbbells back to the starting position.
Wrapping Up: Time to Flex Your Chest
Congrats! You’ve decided to elevate your fitness game and transform your body! Whether you’ve already started working out or decided to start next week – you’ve taken the first step towards success.
Every drop of sweat, every muscle burn, and every ounce of energy expended is a testament to your commitment to self-improvement and personal growth, so thank yourself for committing to your health.
So, take a moment to celebrate your achievements, no matter how small they may seem. Whether you crushed your personal best, mastered a new exercise, or simply showed up and gave it your all, you’ve already won.
Keep lifting, keep pushing, and keep shining bright!
Share on Facebook
Share on Twitter
Alex is a health sciences writer with experience in sports performance and rehabilitation settings. His areas of expertise include health and fitness, sports nutrition, and injury prevention. He is passionate about health science education and health/wellness optimization for people of all ages.
