I’ve compiled over ten of the best dumbbell exercises for chest to build a strong, defined upper body. I’ve also included three sample dumbbell workouts to get you started.

When it comes to building a strong chest, dumbbell exercises should be at the top of your list. But dumbbells don’t always get the love they deserve.

Walk into any gym in America, and you are sure to find every bench press taken. That’s because the barbell is king. You can’t build a strong, powerful physique without it. But it’s not the only thing that matters. Dumbbells allow you to train your muscles unilaterally. This can reduce muscular imbalances. It can also help you target specific muscle groups with isolation exercises (single joint movements) to build strength, power, endurance, and larger muscles.

The best part is you don’t have to confine yourself to one or two movements. Dumbbells are versatile. They allow you to target your pectoral muscles in a variety of ways.

Below, I cover some of the best dumbbell exercises for the chest. But before we dive into each exercise, let’s look at the different muscles of the chest. That way, you will understand how to use different exercises to focus on different areas of the chest.

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Chest Anatomy

Chest training involves multiple muscle groups. The primary muscle groups are your major and minor pectoralis (pecs). The secondary muscle groups are the anterior deltoids (delts), triceps brachhi (tris), and serratus anterior.

Pectoralis Major: The pectoralis major is the largest muscle of the chest. Your pec major helps you move your arm and shoulder toward your body. It allows you to rotate your arm inwards and bring your arm up in front of you. The pec major is the big kahuna of chest training. It’s what gives a developed chest that full, shelf-like appearance.

Pectoralis Minor: The pectoralis minor is a small muscle in the upper chest. It sits underneath the pectoralis major. Your pec minor helps to stabilize the shoulder joint and allows you to reach overhead. It also helps with breathing by expanding the chest cavity.

Serratus Anterior: The serratus anterior is located on the side of the rib cage and attaches to the chest. The serratus anterior is the muscle that allows you to raise your arm over your head and rotate it upwards. It helps to stabilize your shoulder blades during arm movements.

Anterior Deltoids: The anterior deltoids are located at the front of the shoulder. They help lift the arms in front of the body and bring the arms across the body. They also help stabilize the shoulder joint. Have you ever had sore shoulders after training your chest? That is likely due to your anterior deltoids being worked while providing support during your chest exercises.

Triceps Brachii: The triceps are located at the back of the upper arm and extends the elbow. The triceps are essential to pushing movements that work the chest.

How to Use Dumbbells to Train Chest

When it comes to chest training, one of the best approaches is to train the chest by region. The pecs have three distinct areas – upper, medial (mid-chest), and lower chest. Most chest exercises will hit each of these regions. By changing the exercise’s angle, you can place greater emphasis on each part of the chest.

How to Train the Upper Chest

Your upper pec muscles attach to your clavicle just below your neck. The best way to train the upper chest is by increasing the angle of the bench. In this position, your head is farther away from the ground. By putting the bench in an incline position, you transfer the load to the upper region of your chest.

You will use the opposite position when using push-ups to train your upper chest. Elevate your feet at an inclined angle with your head closer to the ground. This is called a decline push-up.

How to Train the Lower Chest

Your lower pec muscles attach to your sternum. The best way to train the lower pec muscles is to decrease the angle of the bench to a decline position. In this position, your head is closer to the ground.

You will do the opposite of a decline bench if you’re using push-ups to train your lower chest. Keep your feet on the ground and place your hands on an elevated surface. This is called an incline push up.

How to Train the Mid-Chest

In both incline and decline bench positions, you will train your mid-chest. However, a flat, neutral position places the most significant emphasis on the mid-chest.

For push-ups, any kind of neutral push-up with your hands and feet on the ground is excellent for targeting the mid-chest.

What You Need to Get Started with Dumbbell Training

You don’t need a whole weight room for a great chest workout. All you need is a set of dumbbells and an adjustable bench. I use plate-loaded dumbbells, but adjustable dumbbells or standard dumbbells are all great options.

Best Dumbbell Exercises for Chest

Below are several of the best dumbbell exercises for chest. Pick a few to do on a “chest & tris” day or incorporate them into another workout split that suits your fitness goals.

Dumbbell Bench Press

This is a great exercise for targeting all three regions of the chest. Start with a weight you can manage and gradually increase as you get stronger.

How to Do the Dumbbell Bench Press

• Lie flat on a bench. Place your feet firmly on the ground and hold a dumbbell in each hand at chest level.
• Drive the dumbbells upward, allowing a slight bend in the elbows at the top of the range of motion.
• Lower the dumbbells in a slow, controlled manner. Bend your elbows until your arms return to a 90-degree angle.

To make this an incline dumbbell bench press, increase the angle of the bench. One or two steps should do it depending on the bench. Then, repeat the steps above. You may need to decrease the load for the incline dumbbell bench press. Most people lift 10-15% lighter weight in the inclined position.

To make this a decline dumbbell bench press, lower the angle of the bench by one to three steps.

Dumbbell Fly

The dumbbell fly (also called the chest fly) targets the middle and upper chest muscles. This exercise is an excellent way to isolate your pecs.

How to Do the Dumbbell Fly

• Lie flat on a bench with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing each other. Extend your arms so you are holding the pair of dumbbells over your chest.
• Lower the dumbbells slowly, maintaining a slight bend in your elbows.
• Extend your arms to the sides and lower the weights, keeping a slight bend in your elbows. You should feel a good stretch in your chest at the bottom of the range of motion.
• Reverse the movement, returning the weights to the starting position.

You can also perform flys in the incline or decline position. Dumbbell flies can place a lot of stress on the anterior deltoids. If you experience shoulder pain, stop the movement immediately. You may need to reduce the weight or the range of motion.

Dumbbell Pullover

This exercise targets the chest muscles, lats, and triceps. This exercise is best performed on a neutral bench. It does not translate well to an incline or decline position.

How to Do the Dumbbell Pullover

• Lie flat on a bench, holding a single dumbbell with both hands. Make sure you hold the dumbbell vertically with your arms extended over your chest. Your hands should form a diamond shape.
• Lower the dumbbell in a slow, controlled manner behind your head to just above parallel. Maintain a slight bend in the elbows.
• Bring the dumbbell back to the top of the movement.
• Bring the dumbbell to your chest to increase the stress on the pectoral muscle fibers. Then press it up, then lower it behind your head.

Close Grip Single Dumbbell Bench Press

This exercise can help target the inner chest. You can do this exercise in a neutral, incline, or decline position.

How to Do the Close Grip Single Dumbbell Bench Press

• Lie flat on a bench, holding a single dumbbell vertically with both hands. Rest the dumbbell on your chest.
• Explode upward, contracting your chest at the top of the range of motion.
• Slowly lower the dumbbell back to the starting position.

Since this exercise uses a short range of motion, most people can use heavier weights. Keep the tension in your chest by contracting throughout the movement.

Alternating Dumbbell Press

This exercise targets the chest muscles, shoulders, and triceps. You can do this exercise in a neutral, incline, or decline position.

How to Do the Alternating Dumbbell Press

• Lie flat on a bench. Hold a dumbbell in each hand, palms facing away from you.
• Press both dumbbells up, leaving a slight bend in your elbow at the top of the movement.
• Keeping your left arm extended, slowly lower your right arm back to the starting position.
• Press the right dumbbell back up, then hold it in place. Lower the left arm back to the starting position.
• Press the left dumbbell back up, repeating the alternating sequence.

The alternating dumbbell press takes a few tries to get the pattern down. So, if it doesn’t feel natural at first, stick with it for a few weeks.

Chest Squeeze Press

This exercise targets the middle and upper chest muscles. You can perform this exercise in a neutral, incline, or decline position. This exercise works best with non-plate-loaded dumbbells (hex dumbbells).

How to Do the Chest Squeeze Press

• Lie flat on a bench. Hold a dumbbell in each hand with a neutral grip, palms facing each other.
• Press the dumbbells over your chest, squeezing them together as you extend your arms. Pause at the top of the range of motion.
• Continue squeezing the dumbbells together as you lower them back to the starting position.

This exercise also works well with weight plates if you only have plate-loaded or standard dumbbells.

Dumbbell Chest Dips

This exercise targets the chest muscles and triceps. It’s a great way to build strength and develop muscular endurance.

How to Do Dumbbell Chest Dips

• Place a non-plate loaded dumbbell vertically on the ground. Place both hands in a diamond shape on top of the dumbbell.
• Extend your legs in front of you so your heels are on the ground.
• Lower your butt toward the ground, bending your elbows until they form a 90-degree angle.
• Reverse the movement. Drive your body upward and outward until your elbows are fully extended.

The key to emphasizing the chest over the triceps is pushing your body outward as you return to the top of the movement.

Dumbbell Floor Press

This exercise is similar to a dumbbell bench press without a bench. Because you will perform this exercise on the floor, it has a reduced range of motion.

How to Do the Dumbbell Floor Press

• Life flat on a floor, holding a dumbbell in each hand. Your palms should face away from you.
• Press the dumbbells upward, extending your elbows.
• Reverse the movement until your elbows are flat on the ground and your forearms are perpendicular to the floor.

The dumbbell floor press is excellent for developing power. Like a box squat, you take the momentum out of the equation when your elbows are forced to pause as they touch the floor.

Dumbbell Push-Up

You can perform the dumbbell push-up with two dumbbells for a neutral or wide grip push-up, or you can use a single dumbbell for a narrow grip push-up.

How to Do the Dumbbell Push-Up

• Start in a plank position with your hands on a pair of dumbbells.
• Lower your body towards the ground, keeping your elbows close to your body. Allow your chest to dip below the dumbbells for a greater range of motion.
• Push your body back up to the starting position and repeat.

You can perform the dumbbell push-up with two dumbbells for a neutral or wide grip push-up, or you can use a single dumbbell for a narrow grip push-up.

Who Should Train Chest With Dumbbells?

If you are interested in resistance training, you should train your chest. A mixture of barbell, dumbbell, and bodyweight training is ideal. But if you don’t have a barbell, don’t let that stop you from training with dumbbells. Just about everyone will benefit from training chest with dumbbells, including:

Bodybuilders: Chest training is an essential part of bodybuilding.

Rehabilitation Patients: Individuals recovering from chest or shoulder injuries may find that dumbbell exercises are a safe and effective way to rehabilitate strength and mobility. If you use resistance training to rehab an injury, consult a physical therapist before beginning a rehabilitation program.

Athletes: Athletes of all types need strong chests for their sports. Football, rugby, and hockey players (to name a few) all need upper body strength to dominate their sports.

Fitness Enthusiasts: People interested in improving their overall fitness and health can benefit from chest exercises with dumbbells.

Beginners: If you are new to working out, start with lighter weights and lower volume. Work on progressing slowly. It is a worthwhile investment if you can afford a trainer to set you on the right track. It’s better to do things right from the start than to pay someone to help you correct poor habits down the road.

You may also enjoy these articles!

• Top 5 Upper Body Exercises at Home (+ 5 Sample Workouts)
• 23 Best Exercises for a Home Dumbbell Workout (No Bench)
• Lower Chest Workout With Dumbbells Beginner’s Guide

Who Should Not Train Chest With Dumbbells?

People With Recent Injuries: If you have recently injured any part of your upper body, including your pecs, triceps, shoulders, elbows, or shoulder joints, you should consult with a medical professional. The last thing you want to do is make an injury worse by training before you recover.

People With Chronic Pain or Conditions: If you have chronic pain or a medical condition that affects your chest or shoulder, such as arthritis or a rotator cuff injury, you should consult with a healthcare professional before performing chest exercises. I know from first-hand experience how detrimental training with the chronic pain of an injury can be. Don’t make things worse for yourself.

Most importantly, listen to your body. A fine line exists between toughing it out and making an injury worse. When in doubt, consult with a healthcare professional before starting any new exercise routine, especially if you have a pre-existing medical condition or injury.

How to Incorporate Chest Training Into Your Fitness Routine

Determine Your Goals: Before you start your chest training routine, determine your specific fitness goals. Do you want to increase strength, build muscle, or improve your endurance? Your goals will dictate the types of exercises you should perform and the number of sets and reps you should do.

Follow a Program: Find a program that makes sense for your schedule and your goals. Progress is only possible if you follow a plan.

Choose a Handful of Exercises: We’ve outlined over 10 of the best dumbbell chest exercises. But that doesn’t mean you need to do all of them. Pick 3-4 to do consistently. You can add in more or swap others out as you progress. Try incorporating at least one compound movement, like the dumbbell chest press, and one isolation exercise, like flies.

Warm Up: Always warm up properly. Start with a general warm-up like walking, jogging, skipping rope, or biking. Then, move to a specific warm-up, doing light weight for the first few sets before moving into your working sets.

Focus on Form: Proper form is essential for any exercise. Using proper form will allow you to maximize your results and minimize your risk of injury. Focus on using a full range of motion.

Progress Slowly: Try to be patient with your fitness goals. Some of the best advice I ever received as a coach was to tell your clients to walk when they want to run. Progress takes time. Focus on increasing the load each week. When you get to a point where you can’t increase the load, add an extra rep or an extra set. Moving slowly will allow you to develop strength in various movement patterns. It will also reduce your risk of injury and overtraining.

Sample Chest Workouts With Dumbbells

Below are sample chest workouts that support various fitness goals.

Sample Hypertrophy Chest and Triceps Workout Using Dumbbells

You can use dumbbell exercises to generate muscular hypertrophy. If this is your goal, include training blocks in your fitness program that focus on a rep range of 6-12 reps at 70-90% of your one rep max.

Warm-Up:

• 5-10 minutes of light cardio, such as jogging or cycling, to get your heart rate up and warm up your muscles.

Workout:

• Dumbbell Bench Press – 4 sets of 8-12 reps
• Incline Dumbbell Fly – 4 sets of 10-12 reps
• Decline Dumbbell Bench Press – 4 sets of 8-10 reps
• Dumbbell Skull Crushers – 3 sets of 10-12 reps
• Dumbbell Triceps Kickbacks – 3 sets of 10-12 reps

Sample Strength Chest and Triceps Workout Using Dumbbells

If strength is your goal, incorporate training blocks that use lower rep ranges of less than 6 reps at 85% one rep max and above. You will need heavy dumbbells for strength training.

Warm-Up:

• 5-10 minutes of light cardio, such as jogging or cycling, to get your heart rate up and warm up your muscles.

Workout:

• Dumbbell Incline Bench Press – 3 sets of 3-5 reps
• Dumbbell Flys – 3 sets of 6-7 reps
• Dumbbell Flat Bench Press – 3 sets of 3-5 reps
• Dumbbell Skull Crushers – 3 sets of 6-7 reps
• Overhead Dumbbell Tricep extensions – 2 sets of 6-7 reps

Sample Muscular Endurance Chest and Triceps Workout Using Dumbbells

If muscular endurance is your goal, incorporate training blocks that use rep ranges greater than 12 at less than 70% of your one rep max.

Warm-Up:

• 5-10 minutes of light cardio, such as jogging or cycling, to get your heart rate up and warm up your muscles.

Workout:

• Dumbbell Push-Ups – 3 sets of 15 reps
• Alternating Dumbbell Press – 3 sets of 12 reps
• Dumbbell Pull-Over – 2 sets of 15 reps
• Triceps Kickbacks – 3 sets of 15 reps
• Dumbbell Dips – 2 sets of 20 reps

Conclusion

Dumbbells are one of the most versatile tools in the gym. With a pair of dumbbells and an adjustable bench, your options for chest training are limitless!

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