Dumbbell Bench Press
Main chest builder; heaviest dumbbell press.
Chest
DumbbellFlat bench3 × 8–12
Dumbbell Chest Exercises
Start with a press for strength, then add a fly for stretch; the dumbbell bench press and dumbbell fly cover both.
Dumbbell Incline Press
Puts more work on the upper chest.
Chest
DumbbellIncline bench3 × 8–12
Dumbbell Fly
Stretches the chest with lighter weight.
Chest
DumbbellFlat bench3 × 10–15
Dumbbell Floor Press
A press with no bench; the floor stops your elbows.
Chest
DumbbellNo bench3 × 8–12
How to
- Sit on the floor with a dumbbell on each thigh, then lie back with your knees bent and feet flat.
- With your palms facing each other, press the dumbbells up over your chest until your arms are straight.
- Lower them until your upper arms touch the floor, elbows about 45° from your body.
- Pause for a moment, then press back up.
Dumbbell Floor Fly
A fly with no bench and a shorter, safer range.
Chest
DumbbellNo bench3 × 10–15
How to
- Lie on the floor with your knees bent and press two dumbbells over your chest, palms facing each other.
- Bend your elbows slightly and keep that bend.
- Open your arms out to the sides until your upper arms touch the floor.
- Bring the dumbbells back together over your chest along the same arc.
Dumbbell Pullover
Works chest and lats in one arc.
Chest
DumbbellFlat bench3 × 10–15
A simple dumbbell chest workout
Do one press and one fly: 3 × 6–10 of a press, then 3 × 10–15 of a fly, twice a week.
How many sets for chest per week?
About 10 hard sets per week across your chest exercises is a solid middle ground for most people; the planner's default 4-day plan gives you its count in "Your week at a glance".
FAQ
Can you build chest with only dumbbells?
Yes. Presses and flys with dumbbells train the same muscle as barbell and machine work; add weight or reps over time.
Which dumbbell chest exercise is best for the upper chest?
The incline press, with the bench set to a low incline of about 15–30°.