These 9 best dumbbell chest exercises are an excellent way to grow your pec muscles.
Dumbbells force your chest and arms to work unilaterally, helping you develop an even amount of strength on each side, says Max Posternak, YouTuber behind Gravity Transformation.
They are also an incredibly versatile fitness equipment that can be used at the gym, outdoors, or at home.
9 Best Dumbbell Chest Exercises
1 – Incline Neutral Grip Dumbbell Press
This variation targets the chest differently to a dumbbell press because it allows the dumbbells to travel through a wider movement pattern.
2 – Crush Press
This exercise provides a concentric, eccentric, and isometric contraction.
3 – Dumbbell Fly
This is one of the best dumbbell chest exercises and you can do this at a flat, incline or decline bench.
4 – Dumbbell Floor Press
This dumbbell chest exercise allows you to use heavier weights than you would normally (if you have a spotter) as you only have to cover a shorter range of motion.
Dead stopping at the bottom also makes this a powerful exercise.
5 – Dumbbell Pullover
To put more tension on the chest (instead of the lats), sit perpendicular to the bench.
6 – Standing Cross Body Dumbbell Raise
Since this exercise is performed standing it will also target your shoulders, but it does a great job at hitting the chest as well, says Posternak.
7 – Reverse Grip Dumbbell Press
This exercise can help you target more of your upper chest.
8 – Renegade Rows Push-Up Combo
This is a great stabilisation dumbbell exercise that works your chest and your back.
9 – Single Arm Dumbbell Press
Again, this exercise can be performed on a flat, incline, or decline bench and it is a great one to help build up your stabilisation strength in the core, chest, and arms.
Create a new chest workout
Choose 3 to 5 exercises and perform 3 sets of 6-10 reps with a heavy weight.
- How to Reduce chest fat: Damir Spanic / Unsplash