Best Dumbbell Exercises For Chest That You Can’t Miss

When it comes to a work-out routine at the gym, men always go for the chest sets. Dumbbells are exercise equipment that give the body more freedom in doing movements that barbells can’t offer.

Dumbbell exercises for chest offer a better range of motion to the upper body that greatly targets the inner, outer, lower, and upper pectoral muscles.

So I give you some best dumbbell exercises for the chest that you can incorporate into upper work-out:

1. Dumbbell Bench Press

This exercise is the mother of all chest exercises because all other modifications of chest presses originated from this exercise.

Exercise Execution

  • The initial position of the bench press begins with your back flat on a bench with your feet flat on the floor.
  • Your arms should be opened perpendicular to the floor with your palms facing towards your feet.
  • Holding dumbbells in both hands, you need to raise the dumbbells straight up, ensuring that your elbows are closed to being locked in the process.
  • Lower the dumbbells carefully back to their original position, and repeat the sequence.

​Tips for you:

As you do the exercise, do not forget to breathe out when you raise the dumbbells and breathe in when you lower them back to their position.

2. Incline Bench Press

Just like your regular bench press, this dumbbell exercise for the chest focuses on the pectoral muscles in the upper area. The only difference is that the bench will be in an inclined position.

Exercise Execution

  • Lie down on an inclined bench set at a 45-degree angle, and hold the 2 dumbbells with your palms facing forward at chest level.
  • You need to raise the dumbbells straight up ensuring that your elbows are closed to being locked in the process.
  • Lower the dumbbells back to their original position and repeat the sequence.

Tips for you

  • Depending on the grip (i.e. palms facing the body) and the degree of the incline of the bench, the exercise can be modified to target other parts of the chest.
  • Do not forget to breathe out as you raise the dumbbells and breathe in as you lower them back.

3. Lying Fly

This exercise is a good combination for targeting your outer and inner pectoral muscles, as well as the anterior head of your shoulders and your bicep muscles.

The range of motion involved in this dumbbell exercise for the chest is ideal for men who want to spice up their upper body exercise routine.

Exercise Execution

  • The initial position begins with your back flat on the bench and your feet flat on the floor.
  • Fully extend the dumbbells upwards with palms facing each other with the dumbbells in each hand.
  • Open your arms to the sides maintaining a slight bent on your elbows.
  • Your elbows should be barely dipped just below your chest or under your back.
  • Bring the weight back towards the ceiling and squeeze your chest as you execute this motion.

Tips for you:

  • Remember that as you bring the dumbbells down towards the floor, your elbows should be slightly bent so as to remove the pressure of the weight.
  • Do not forget to squeeze your chest as you bring the dumbbells back to their original place.
  • Breathe in as you open your arms and breathe out as you place them back in their original position.

4. Incline Chest Fly

The movements of this exercise are the same with the flat bench chest fly; the only difference is the angle at how low the elbows will dip below the bench.

Exercise Execution

  • The initial position begins with the bench set at a 45-degree angle.
  • Place a dumbbell on each hand with palms facing each other and fully extend them towards the ceiling.
  • Open your arms to the sides maintaining a slight bent on your elbows.
  • Make sure to open your elbows only at a comfortable position, and return them back on their original place while squeezing your chest through this motion.

Tips for you:

The higher the degree of the elevation of the bench, the more you target and stretch the upper pectoral muscles and anterior deltoids.

5. Straight-arm Dumbbell Pullovers

This last dumbbell exercise for the chest works not only the pectoral muscles but also some parts of the shoulders, triceps, and back muscles.

Exercise Execution

  • Lie flat on your back on a bench with your feet flat on the floor while placing one dumbbell on top of your chest.
  • Forming a triangle shape with your index fingers and thumbs, position your hand just under the weight of the dumbbell.
  • Push the dumbbell upwards and slowly bring the weight over towards your head extending your shoulders backwards.
  • Inhale as you slowly bring the weight backwards and exhale as you bring it back in its original position.

Tips for you:

  • As you bring the weight backwards, avoid lifting your feet and hips from their positions.
  • Ensure that you stretch your arms only at a comfortable position and stop as soon as you feel a discomfort on your shoulders.


Final Words

All these dumbbell chest exercises should be done between 15-20 repetitions when you try them for the first time. Doing these best exercises for chest involves more technique rather than more weight, especially when you have just started.

Remember to not overdo the exercises by doing too much too soon; otherwise, you will end up hurting yourself in the process, and you won’t reap the benefits of your training.

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