8 Dumbbell Chest Workouts Without Bench

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.

  1. Dumbbell Floor Press
  2. Flat Dumbbell Fly
  3. Bridge Chest Press
  4. Dumbbell Push-Up
  5. Dumbbell Squeeze Press
  6. Pushups and Row
  7. Dumbbell Svend Press
  8. 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) 

  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.