Why Do It: The dumbbell floor press is just like the dumbbell version but done on the floor. Sets & Reps Suggestions: Two to three sets of eight to 12 reps. Use your triceps and chest to press until your elbows are extended.Lower the dumbbells down to just above your chest.
Press the dumbbells together over your chest for the entire set. (Note: The squeeze press works best with hexagon dumbbells.) This extra tension increases the muscle-building potential and focuses more on the inner pec muscle fibers. Why Do It: The crush press gives you all three muscle contractions: the isometric (the squeeze), the eccentric (lowering), and the concentric (“up” phase). RELATED: 19 Muscle-Pumping Dumbbell Exercises Crush Press (AKA Squeeze Press, AKA Close Grip Press) Sets & Reps Suggestions: Two to three sets of eight to 15 reps. Reverse the motion to engage the chest while bringing the dumbbells together. With a slight bend in your elbows, slowly lower your arms to your sides with control. Lie down and bring the dumbbells together over your chest. Sit at the edge of the bench with a pair of light dumbbells on your knees. Here, you will feel the chest muscle stretch and contract through an extensive range of motion for some serious muscle-building potential. Why Do It: The dumbbell fly is one of a few chest exercises that take the triceps out of it to focus on the pectorals and anterior shoulder. Sets & Reps Suggestions: Three to four sets of six to 12 reps. Press the dumbbells until your elbows are locked out and reset and repeat. Lower the dumbbells with your upper arms at a 45-degree angle from your torso until your elbows are level with it. Curl the dumbbells to your knees and use your knees to press the dumbbells above your chest as you’re lying back. Set the weight bench at a 30- or 45-degree incline with a pair of dumbbells at your feet and sit on the edge of the bench. The incline dumbbell chest press using a 30 or 45-degree angle focuses more on the upper chest (clavicular head) muscle fibers near the clavicle than the regular flat press. Why Do It: Because the chest is a sizable, fan-like muscle, it helps to change the angle of your press for better muscle development. Sets & Reps Suggestions: Two to four sets of between six to 15 reps work well for most lifters. When your elbows are level with your torso, use your triceps, shoulders, and chest muscles to push the elbows until lockout. Lower each dumbbell towards your sternum with your upper arm at a 45-degree angle from your torso. Lie down and use your knees and momentum to drive the dumbbells above your chest. Sit upright on the edge of the bench and place a dumbbell on each knee. This dumbbell bench variation is likely the one you’ll use the most weight on for added size and strength. Why Do It: Similar to the barbell bench press, the flat dumbbell bench press variation trains the same muscle groups as the barbell. 
The Best Dumbbell Chest Exercisesīelow are the exercises you’ll be doing in the dumbbell chest workout, starting with the granddaddy of them all, the dumbbell flat bench press. But first, let’s dive into the exercises you’ll be doing in your dumbbell chest workout. You have come to the right place when looking for a dumbbell chest workout to add size and strength and strengthen imbalances between sides. And because you have a dumbbell in each hand working unilaterally, you’ll strengthen muscle/strength imbalances between sides. Pressing with dumbbells gives you more freedom of movement and the ability to change your grip and the pressing angle for better muscle development. Although you cannot press the same weight as the barbell bench press, dumbbell chest exercises still have their place in your chest workouts.īarbells lock you into a specific range of motion, while dumbbells do not. But don’t sleep on using dumbbells to build some chest size and strength. The barbell bench press and its variations are arguably the best tools to put on chest size and strength. If you use our links to purchase something, we may earn a commission. We test and review fitness products based on an independent, multi-point methodology.
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