Have you ever wondered what the best piece of equipment is to build a bigger and stronger chest?
Having a bigger chest can be great for a lot of reasons. Heck, who doesn't want to fill out t-shirts better and have more self-confidence?
In the gym, you’ll see many people focusing on the bench press using a barbell to build their chest. This isn’t a bad idea by any means because a barbell definitely has the potential to help you build a bigger chest ... but that doesn’t make it the undisputed best tool for the job.
Truthfully, I would argue that you should try to use more than one type of equipment in most situations. That way, you are training your muscles in a more well-rounded way.
If I’m choosing just one type though, it’ll be dumbbells every time.
One of the best ways I’ve found to let your shoulders move more freely and reduce strain is to target your upper chest workout with dumbbells.
In this article, I’ll explain why dumbbells are the best piece of equipment for chest development. I'll even cover my top 10 chest exercises with dumbbells! But first, let's talk about the benefits of training with dumbbells...
In This Article:
• Benefits of Training With Dumbbells
• The 10 Best Dumbbell Chest Exercises
• Sample Chest Workout With Dumbbells
• Why Should You Train Your Chest With Dumbbells?
• Getting the Best Results
Benefits of Training With Dumbbells
Don’t get me wrong; other types of equipment like barbells, bands, and machines are all great ways to train, too. They just don’t hold the same number of benefits that dumbbells do, and here’s why:
1. Dumbbells Allow For a Greater Range of Motion
Like barbells, dumbbells are a type of free weight. It’s not tethered to anything, so you can move it around as you please. Dumbbells take that a step further, though.
With a barbell, both of your hands are on the same bar ... but with dumbbells, each hand moves freely with its own weight. This gives your shoulders and wrists more freedom to move through a comfortable range of motion rather than being restricted.
2. With Dumbbells, You Can Isolate Muscles More Easily
When it comes to isolation movements, not every type of equipment is made for them. Sure, there are bicep curl machines to help isolate your biceps, but that’s all that the machine does.
You’d have to have tons of different machines to isolate all of the muscles you want. On top of that, it’s not easy to isolate muscles using a barbell. With dumbbells, you can pretty much do any isolation movement you can imagine.
Want to isolate your biceps? Sure, with dumbbells, that’s fairly easy to do.
Want to isolate your delts 1 at a time? With dumbbells, no problem at all.
Want to isolate your chest? With dumbbells, again, no problem.
3. You Can Train One Side of Your Body at a Time to Minimize Muscle Imbalances
When doing a bench press, most people don’t realize they likely push harder with one side than the other, causing a muscle imbalance. These are common but can lead to injury if not addressed.
They often result from bilateral training, where both sides work together with the same weight.
The best way to counteract this is with unilateral training, working one side at a time. Using dumbbells forces both sides to lift independently, helping balance your strength.
You don’t need to train unilaterally all the time. However, adding a few exercises can help prevent imbalances and reduce injury risk.
4. Dumbbells Target More Stabilization Muscles
Ever wondered why bench pressing with a barbell feels easier than using dumbbells with the same weight?
On average, people can lift about 20% more with a barbell. That’s because both arms work together on the same bar, requiring less stabilization and allowing more blood to flow to the prime movers like the chest and triceps.
With dumbbells, each arm controls its weight, increasing the need for stabilizer muscles to keep things steady.
While this takes some blood away from the prime movers, it also strengthens smaller muscles that don’t get as much work. This makes it a great addition to your training.
5. You Can Train Anywhere with Dumbbells
It doesn’t matter which exercise you’re doing or how much space you have to do it, you can likely use dumbbells for it. They are portable, so you can take them to a different area if need be.
You could be in a crowded gym, and every machine you want to use could be taken. Well, grab a pair of dumbbells and walk to an open spot. Problem solved.
You want to work out at home, but it’s a nice day out? Grab some dumbbells and take them outside. Problem solved.
You can’t bring machines wherever you want because they’re too heavy and bulky. You can’t bring barbells everywhere either because they are too big to move in tight spaces.
Dumbbells are small, portable, and easy to train with no matter where you are. If you’re looking to do an upper-chest workout with dumbbells, you don’t need any fancy equipment. All you need is a pair of dumbbells and a little space.
Now, I think you get the picture ... so let's go ahead and take a look at my top 10 dumbbell chest exercises!
The 10 Best Dumbbell Chest Exercises
For each of these exercises, it’s important to make sure your shoulders are set properly. This will help ensure they are ready to support heavy weight and prevent unwanted injuries.
To do this, you just need to pull the shoulders back and down with a slight arch in the mid back. You should feel like your chest is being puffed out a little bit.
Now that you're locked in, let's get into the 10 best chest workouts with dumbbells to help you build strength, size, and power.
1. Incline Dumbbell Bench Press
2. Dumbbell Chest Fly
3. Dumbbell Shoulder Press
4. Close-Grip Dumbbell Chest Press
5. Bridged Dumbbell Floor Press
6. Arnold Press
7. Standing Dumbbell Squeeze Press
8. Standing Cross-Body Front Raise
9. Dumbbell Pullover
10. Reverse-Grip Dumbbell Bench Press
Incline Dumbbell Bench Press
This is a classic exercise that targets the upper chest, shoulder, and triceps.
Step-By-Step Directions
1. Set a bench to about a 45-degree angle, and sit back on it with a pair of dumbbells held at arm's length above your chest.
2. Start by slowly allowing your elbows to drop to around a 45-degree angle from your torso until the dumbbells are at the outer edges of your chest.
3. Engage your chest and triceps in order to press the weights back up to the starting position.
4. Squeeze the pecs for a second at the top, and then repeat for reps.
Dumbbell Chest Fly
This is an isolation exercise for your pecs. It's a great way to strengthen them and help support a heavier bench press over time.
Step-By-Step Directions
1. Lie back on a flat bench, holding a pair of dumbbells at arm’s length above your chest. Make sure your palms are facing each other.
2. Keep a slight bend in your elbows throughout the movement as well. Start by drawing your arms out to either side of your body like you're opening up for a big hug.
3. Once you feel a good stretch in your pecs, squeeze your chest to pull the weight back to center.
4. Squeeze your pecs for a second at the top, and then repeat for reps.
Dumbbell Shoulder Press
This exercise targets the upper chest, shoulders, and triceps. The higher the incline, the more emphasis goes to the shoulder, though.
So while the shoulder press is putting more work on the shoulders ... it's still a great exercise to develop the upper chest at a different angle.
Step-By-Step Directions
1. Sit on a bench set up at a 90-degree angle with a pair of dumbbells held at or just above your shoulders.
2. Engage your pecs, shoulders, and triceps to press the weight straight up overhead.
3. Squeeze your pecs, shoulders, and triceps at the top for a second before slowly returning to the starting position.
4. Repeat this for reps.
Close-Grip Dumbbell Chest Press
This is a great exercise that really fatigues the chest, and it gives the triceps a great workout, too.
Step-By-Step Directions
1. Lie back on a flat bench with a pair of dumbbells held together at your chest.
2. Your palms should be facing each other like you’re about to do a chest fly. To begin, engage your pecs to press the dumbbells together.
3. From here, engage your shoulders and triceps in order to press the dumbbells up over the chest. Make sure the dumbbells never stop touching each other!
4. When you reach the top of the movement, squeeze your pecs for a second. Then, slowly return the dumbbells back to your chest.
5. Repeat this for reps.
Bridged Dumbbell Floor Press
This is similar to the movement of a bench press, but you’re lying on the floor with your hips bridged up. This targets the lower pecs, and really strengthens the top portion of your chest press.
Step-By-Step Directions
1. Lie down on the ground in a sit-up position with a pair of dumbbells held just outside your chest.
2. Make sure your elbows are flared out about 45 degrees from your body. Your entire upper arm down to your elbow should be touching the floor.
3. Drive your heels into the ground and squeeze your glutes in order to bridge your hips up off the ground.
4. Your body should be in a straight line from your shoulders through your hips to your knees. This is the starting position, so make sure to keep your core engaged.
5. Squeeze your chest and triceps to push the weight above your chest. Squeeze your chest at the top before slowly returning your arms to the ground.
6. Pause for a second at the bottom with your upper arms resting on the ground, and then repeat for reps.
Arnold Press
This is a classic move made popular by Arnold Schwarzenegger to target all 3 heads of the shoulder. It also uses the chest quite a bit, too! This makes it an overall great exercise for strength and muscle development.
Step-By-Step Directions
1. Sit on a bench set up at a 90-degree angle with a pair of dumbbells held at or just above your shoulders. Your elbows should be tucked in front of you with your palms facing toward you.
2. Engage your pecs, shoulders, and triceps to press the weight overhead. At the same time, rotate your palms and elbows outward, all in one fluid motion.
3. At the top of the movement, your arms should be straight overhead with your palms facing away from you.
4. Squeeze your pecs, shoulders, and triceps at the top for a second. As you lower your arms, allow your elbows to come out to the side until they reach shoulder height.
5. Once you pass your shoulders with your elbows, rotate your palms and elbows back inward until you reach the starting position.
6. Now, repeat this for reps.
Standing Dumbbell Squeeze Press
This is an interesting and less well-known chest exercise, but boy, does it set your chest on fire! It’s basically a close-grip chest press while standing, but it hits the muscle in a totally different way.
Step-By-Step Directions
1. Start by standing up tall with your core tight, palms facing each other, and a pair of dumbbells at your chest. Make sure to keep the dumbbells together for the entire exercise.
2. Space your feet to be slightly wider than shoulder-width apart. With a slight bend in your hips and knees, get into an athletic position.
3. Engage your pecs to press the dumbbells together, then press them straight out in front of you.
4. Squeeze the dumbbells together for another second, then slowly draw your arms back in. Repeat this for reps.
Standing Cross-Body Front Raise
This is a variation of the front raise! Instead of raising your arms in front of your chest ... you'll actually cross your body with your arm in order to put more emphasis on the pecs.
Step-By-Step Directions
1. Grab a pair of dumbbells and hold them at your sides with your palms facing in front of you.
2. Stand up tall with your feet spaced hip-width apart. Be sure your knees and hips are bent slightly to get you into an athletic position.
3. Raise one arm at a time as you cross it in front of your body. The dumbbell should land directly in front of your opposite shoulder.
4. Squeeze your pec for a second before slowly returning to the starting position.
5. Repeat on the other side, and keep alternating for the same number of reps on both sides until your set is finished.
Dumbbell Pullover
This exercise targets the pecs a little differently than the others. However, it's great for increasing control through a full range of motion. This exercise even targets your lats as well.
This one is a little more complicated to explain, so pay attention.
Step-By-Step Directions
1. Walk up to the side of a bench, facing away from it. Sit down in front of the bench and place your upper back against the bench. From here, lift your hips from the ground by squeezing your glutes to form a bridge. Make sure to keep your core tight as well.
2. Adjust your position on the bench so your head is off the bench. Your upper back and shoulders should be the only parts of your body touching the bench.
3. Grab a single dumbbell and place it vertically on your chest. Form a diamond around the center bar with your hands to support the underside of the top weight on the dumbbell.
4. Press the weight up off your chest ... this is the starting position.
5. From here, keep your arms slightly bent as you draw them behind your head. When the dumbbell makes it behind your head, you should feel a stretch in your lats. Brace your core and pull with your chest and lats to bring the weight back to the starting position.
6. Repeat this for reps.
Reverse-Grip Dumbbell Bench Press
This feels a little odd if you aren’t used to it, so make sure to choose a weight you can for sure hold onto. This grip variation targets the upper chest.
Step-By-Step Directions
1. Lie back on a flat bench, holding a pair of dumbbells at your chest with your palms turned toward your face.
2. Squeezing the handles to maintain a strong grip, engage your chest and triceps to press the weight straight up over your chest.
3. Squeeze your pecs for a second at the top, and then slowly return to the starting position. Repeat this for reps.
Full Chest Workouts with Dumbbells
If you’re just getting started, don’t overcomplicate it. Focus on form, control, and consistency. This chest workout with dumbbells builds a solid foundation by strengthening the chest, shoulders, and triceps while teaching you to control the weight.
Stick with moderate weight, push yourself close to failure, and keep those rest periods short. Progress comes from showing up and pushing harder every session!
Beginner Dumbbell Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Flat Dumbbell Bench Press | 4 | 8-12 |
|
Dumbbell Incline Bench Press |
3 | 8-12 |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Dumbbell Flyes | 3 | 12-15 |
| Dumbbell Floor Press | 3 | 10 |
Moderate Dumbbell Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Incline Bench Press | 4 | 12, 10, 8, 6 |
| Dumbbell Shoulder Press | 4 | 8-12 |
| Dumbbell Chest Fly | 3 | 8-12 |
| Dumbbell Pullover | 3 | 10-12 |
| Cross-Body Front Raise | 3 | 10 (Each Side) |
| Close-Grip Dumbbell Chest Press | 3 | 8-12 |
Advanced Dumbbell Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Flat Dumbbell Bench Press | 5 | 12, 10, 8, 6, Failure |
| Dumbbell Incline Bench Press | 4 | 8-12 |
| Dumbbell Squeeze Press | 3 | 10-15 |
| Arnold Press | 4 | 12-15 |
| Dumbbell Pullover | 3 | 8-12 |
| Close-Grip Dumbbell Chest Press | 3 | 8-12 |
Why Should You Train Your Chest With Dumbbells?
Dumbbells are a game-changer when it comes to chest training. Unlike machines or barbells, dumbbells force your muscles to stabilize and control the weight through every rep. That just means more muscle activation!
Whether you’re in the gym or training at home, chest workouts with dumbbells are versatile and effective. They can also play a role in building a bigger and stronger chest.
Barbells lock you into a fixed range of motion, but dumbbells let your joints move naturally. This can help reduce stress on your shoulders and maximize your range of motion. They’re also perfect for unilateral training, so if one side of your chest is lagging, you can correct imbalances and build strength evenly.
Bottom line? If you want serious results, dumbbells should be a staple in your chest workouts.
Let’s get to work. Pick your level, grab your dumbbells, and push yourself past your limits.
Getting the Best Results
With the right effort and consistency, you can really do a lot with dumbbells. They can help with every type of fitness goal as well.
Whether you want to:
• Lose body fat
• Build muscle
• Gain strength
• Get into better cardiovascular shape
You can do all of that with dumbbells! If you’re serious about building your upper body, chest workouts with dumbbells should be a key part of your training.
Now, your results won't come solely from the equipment you use or from how hard you work out. There are more variables to consider.
Nutrition, for one, is a HUGE component of your results too ... and it’s definitely not the easiest thing to nail down either. There’s a reason for the saying, “Abs are made in the kitchen.”
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References:
(1) Farias DA, et al. Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. Journal of Strength and Conditioning Research. 2017;31(7):1879-1887.
(2) Heinecke ML, et al. Relationship of Barbell and Dumbbell Repetitions With One Repetition Maximum Bench Press in College Football Players. Journal of Strength and Conditioning Research. 2021;35(1):S66-S71.
(3) Saeterbakken AH, et al. A Comparison of Muscle Activity and 1-RM Strength of Three Chest-Press Exercises with Different Stability Requirements. Journal of Sports Science. 2011;29(5):533-538.
