Dumbbell Chest Workout: 8 Killer Chest Exercises without a Bench

The following exercises and workouts will help you build your workout:

Dumbbell Chest Exercises

There’s still a way to train your chest even if you don’t have a bench:

#1 – Dumbbell Deep Pushups

deeppushup

  • Place two dumbells facing each other at shoulder width apart. Grab the and get into pushups position. Make sure that the dumbbells are in the optimal position for you to perform the pushup.
  • You may need to experiment with the positioning. From here, perform the pushup, but go past your normal range of motion. With this movement, you’re able to get a deeper stretch – acting as both a muscle builder and warmup for more difficult moves.

#2 – Dumbbell Bridge Presses

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  • Lay down on your back, with each dumbbell by your side. Your knees should be bent with feet flat on the floor. Grab the dumbbells and position them as if you are doing a press.
  • From here, lift your hips up so that your weight is balanced on your feet and upper back. Perform the from this position.
  • The dumbbell bridge press is meant to resemble the decline press, targeting your lower chest. This is also an advanced move which you should feel in your abs and hips.
  • This movement is directly from TacFit Mass Assault – a dumbbell-only muscle building plan.

 

#3 – Dumbbell Flyes on the Floor

dumbbell chest workout

  • These are a killer addition to your dumbbell .
  • Lay down on the floor with the dumbells on each side, arms length away from your body. Grab the handles. From here, and with a slight bend in your elbows, pull the dumbbells up towards each other, above your chest.
  • Pause when the dumbbells are nearly touching each other. Squeeze your chest, and slowly lower until the dumbbells are just an inch off the ground.
  • Reverse the movement, bringing the dumbbells back up towards your chest. Continue with this fluid motion until the set is complete.

#4 – Dumbbell Pullovers

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  • You will only need one dumbbell with this movement. Lay down on the floor with a dumbbell resting on one head, right above you.
  • Reach over your head, and grab the dumbbell by the handle with two hands. From this position, bring the dumbbell over and past your head stopping above your chest.
  • There should be a slight bend at the elbow. Reverse the movement, slowly bringing the weight towards the floor, and stop when the dumbbell is just an inch off the floor.
  • Bring the dumbbell back towards your chest. Continue in this manner until the set is complete.

#5 – Dumbbell One Arm Press

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  • You will only need one dumbbell with this movement. Lay down on the floor with a dumbbell resting on one side of you.
  • Grab the dumbbell, and from this position, press it towards the ceiling.
  • Do not lock our your elbow completely as you get to the top. There should be a slight bend at the elbow. Reverse the movement, slowly bringing the weight towards the floor. Stop the movement with your elbow touches the floor.
  • Press the dumbbell up once again. Continue in this manner until the set is complete.

#6 – Dumbbell Touching Presses

dumbbell chest workout

  • You will need two dumbbells for this movement. Lay down on the floor with a dumbbell resting on either side of you.
  • Grab each dumbbell and bring them towards each other until they are touching. This is your starting position. From here, push the dumbbell up. You should feel this movement in your inner chest.
  • Do not lock our your elbow completely as you get to the top. There should be a slight bend at the elbow. Reverse the movement, slowly bringing the weight back towards your chest.
  • Pause at the bottom and press the dumbbells up once again. Continue in this manner until the set is complete.
  • When building your dumbbell chest , alternate weeks of performing this movement, and another traditional pressing movement.

#7 – Dumbbell Bench Press from the Floor

Floor Bench Press

  • You will need two dumbbells for this movement. Lay down on the floor with a dumbbell resting on either side of you.
  • Grab each dumbbell. This is your starting position. From here, push the dumbbell up.
  • Do not lock our your elbow completely as you get to the top. There should be a slight bend at the elbow. Reverse the movement, slowly bringing the weight back towards the ground, stopping the movement when your elbows touch the floor.
  • Pause at the bottom and press the dumbbells up once again. Continue in this manner until the set is complete.

#8 – Dumbbell Wide Grip Pushups

dumbbell chest workout

  • Place two dumbells facing each other at slightly wider then shoulder width apart. Grab the dumbbells and get into pushups position. Make sure that the dumbbells are in the optimal position for you to perform the wide-grip pushup.
  • You may need to experiment with the positioning. From here, perform the wide-grip pushup, but go past your normal range of motion. The range of movement on this exercise will be very short, but you will feel a great burn.

Dumbbell Chest Workout

Use this sample dumbbell chest workout as a starting point:

Exercise Sets Reps Rest
Dumbbell Deep Pushups 3-4 15-25 1-2 minutes
Dumbbell Bridge Press 3-4 8-10 1-2 minutes
Dumbbell Flyes on the Floor 3-4 10-12 1-2 minutes
Dumbbell Pullovers 3-4 10-15 1-2 minutes
Dumbbell One Arm Press 3-4 8-12 1-2 minutes

As you can see, you can do a lot with just a pair of dumbbells. doesn’t require a lot of equipment – it just requires a lot of creativity! One of the most creative trainers out there is , creator of . Click here to learn more about his effective muscle building system today!

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About Parth

Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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9 Comments on “Dumbbell Chest Workout: 8 Killer Chest Exercises without a Bench”

  1. Hey Great Stuff !
    these are really interesting videos these all are really teraffic .
    COOL…..

  2. I have got a question. I am a girlof 27 with incredibly small breasts and no time to join a gym. How can I do some exercises to make them bigger at home?
    really appreciate if you answer.

  3. Hey saba,

    That’s an interesting question. I frankly, don’t know anything about breast enlargement. It’s better if you ask a female that question. However, these chest movements will help you pack on extra muscle on your chest.

    – Parth

  4. Very comprehensive article, with some unique ideas I hadn’t thought of before. Thanks for sharing.

    p.s: That swiss ball looks at about maximum capacity!!!

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