A weight bench is the machine of choice for any gym. However, you don't need a gym bench to work your chest today.
With just a pair of adjustable dumbbells or hex rubber dumbbells, you can engage all your pectoral muscles for the fastest muscle gains possible.
Below we've listed 8 dumbbell chest exercises you can do at home without a bench.
- Dumbbell Floor Press
- Flat Dumbbell Fly
- Bridge Chest Press
- Dumbbell Push-Up
- Dumbbell Squeeze Press
- Pushups and Row
- Dumbbell Svend Press
- Alternate Dumbbell Floor press
Whether you go to the gym, with limited benches, or work out at home, there are various exercise options, including presses and flys.
Best 8 Dumbbell Chest Workouts You Can Do At Home (without Bench)
- Dumbbell Floor Press
- Lie on your back with your knees bent on the floor.
- Hold a pair of dumbbells with the weight just above your chest.
- Lower the weight with control until your elbows touch the floor.
- Flat Dumbbell Fly
- Lie on your back with your knees bent on the floor.
- Hold a pair of dumbbells with the weight just above your chest.
- Clamp the arms toward the center, allowing the dumbbells to touch each other.
- Keep your elbows slightly bent.
- Bridge Chest Press
- Lie on your back with your knees bent on the floor.
- Keeping your feet steady, lift your hips, maintaining this position throughout, keeping your spine in a neutral position.
- Hold a pair of dumbbells with the weight just above your chest.
- Engage your core and keep your arms slightly bent.
- Repeat the chest push action.
- Dumbbell Push Up
- Lie facedown on the floor in a pushup position, holding a pair of dumbbells in your hands. A pushup trainer can also be used.
- Keeping your body straight, lower to below the level of the dumbbells to fully stretch your chest muscles.
- Push to the starting position and repeat the pushup and down motion.
- Dumbbell Squeeze Press
- Standing with feet shoulder-width apart, hold a dumbbell in both hands at chest level.
- Bring the dumbbells back to touch your chest, and push the dumbbells out to full arm extension while keeping your chest muscles squeezed.
- Return to the starting position and repeat the exercise.
- Pushups and Row
- Lie facedown on the floor in a pushup starting position, holding a pair of dumbbells in your hands. Hands are directly below your shoulders.
- Row the dumbbell in your left hand to your ribcage for a pushup.
- Row the dumbbell in your right hand to your chest for a pushup.
- Work out in this alternating fashion.
- Dumbbell Svend Press
- Standing upright, hold dumbbells at chest level with both hands, keeping dumbbells vertical.
- Touch the dumbbells to your chest, squeezing your pecs together.
- Push the dumbbells outward to full arm extension while maintaining a squeeze.
- Return to the starting position and repeat the movement to complete the exercise.
- Alternate Dumbbell Floor press
- Lie on your back with your knees bent on the floor.
- Hold a pair of dumbbells with the weight just above your chest.
- Lower the weight with control until your elbows touch the floor.
- Alternate hands to complete the exercise.
