Chest Exercises using Dumbbells
The chest exercises listed on this page can be performed using a simple set of dumbbells and a workout bench, which is a setup you'll find in most home gyms as well as commercial gyms.
All chest exercises using dumbbells listed here are presented using animated diagrams that show you the correct way to perform each, as well as comments on the various variations and tweaks involved.
Dumbbell Press
- The dumbbell press chest exercise is a variant of the better known barbell bench press and requires the use of dumbbells instead of a barbell.
- The chest exercise is very good at targeting the muscles located in your chest as well as your triceps.
Dumbbell Press using Neutral Grip
- The neutral grip variant also only requires a set of dumbbells and a flat bench but has you position your hands facing each other.
- This chest exercise requires a bit more input from your shoulders and triceps muscles and a little less from your chest.
Incline Dumbbell Press
- The incline dumbbell press chest exercise has you sitting on an incline bench.
- The chest exercise helps you target the upper portion of your pectoral muscles.
Incline Dumbbell Press using Neutral Grip
- The neutral grip incline dumbbell press is a combination of two variants of the basic chest exercise.
- It will allow you to pinpoint the use of your upper pectoral muscles, your shoulders as well as your triceps.
Decline Dumbbell Press
- The decline dumbbell press variant has you lying on your back on a decline bench.
- Just like the barbell variant this chest exercise will help you target your lower pectoral muscles.
Lying Fly
- The lying fly chest exercise has you lying on your back on a flat bench.
- It is extremely helpful if you're looking for an exercise to target your outer chest muscles specifically.
Incline Fly
- The incline fly chest exercise has you sitting on an incline bench instead of a flat one.
- It will help you target the outer and upper regions of your pectoral muscles.
Straight-Arm Pullover
- The straight-arm pullover chest exercise has you lying on your back on a flat bench, with specific attention to keeping your arms straight throughout the exercise.
- The chest exercise will workout your lower chest muscles as well as your lats.
Bent-Arm Pullover
- The bent-arm variant of the pullover chest exercise is different in that you keep a 90-degree angle in your elbows throughout the motions.
- It too will target the lower chest muscles as well as your lats which are located in your back.