HERE ARE 40 CHEST WORKOUTS WITH DUMBELLS YOU NEED TO MASTER
- Flat Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Decline Dumbbell Bench Press
- Dumbbell Flyes
- Single-Arm Dumbbell Press
- Neutral-Grip Dumbbell Bench Press
- Close-Grip Dumbbell Press
- Dumbbell Pullover
- Push-Up with Dumbbell Row
- Dumbbell Squeeze Press
- Floor Press
- Incline Dumbbell Flyes
- Decline Dumbbell Flyes
- Dumbbell Hex Press
- Dumbbell Chest Press on Stability Ball
- Dumbbell Push-Up
- Single-Arm Incline Dumbbell Bench Press
- Single-Arm Decline Dumbbell Bench Press
- Dumbbell Bench Press with Band Resistance
- Dumbbell Chest Flyes on Stability Ball
- Dumbbell Floor Flyes
- Incline Dumbbell Squeeze Press
- Dumbbell Push-Up with Renegade Row
- Single-Arm Dumbbell Pullover
- Decline Push-Up with Dumbbell Kickback
- Dumbbell Spiderman Push-Up
- Incline Dumbbell Bench Press with Twist
- Single-Arm Dumbbell Flyes
- Dumbbell Guillotine Press
- Dumbbell Plyometric Push-Up
- Incline Dumbbell Bench Press with Rotation
- Dumbbell Serratus Press
- Single-Arm Floor Press
- Dumbbell Hex Press on Stability Ball
- Dumbbell Cross Punch
- Incline Dumbbell Serratus Press
- Dumbbell Pullover with Leg Raise
- Single-Arm Decline Dumbbell Flyes
- Dumbbell Floor Press with Bridge
- Dumbbell Bench Press with Shoulder Press
- Flat Dumbbell Bench Press: Lie flat on a bench and hold dumbbells at chest level. Push the dumbbells upward until your arms are fully extended, and then lower them back down.
Incline Dumbbell Bench Press: Similar to the flat bench press, but performed on an inclined bench. Adjust the bench to a 45-degree angle and press the dumbbells upward at an incline.
Decline Dumbbell Bench Press: Perform the bench press on a declined bench with your head lower than your feet. This targets the lower chest muscles.
Dumbbell Flyes: Lie flat on a bench with a dumbbell in each hand. Extend your arms out to the sides, parallel to the floor, and then bring them back together in a hugging motion, targeting the chest muscles.
Single-Arm Dumbbell Press: Hold one dumbbell in one hand and press it upward while stabilizing your core. This exercise engages the chest muscles individually.
Neutral-Grip Dumbbell Bench Press: Perform the bench press with palms facing each other. This grip variation shifts the emphasis to the inner chest muscles.
Close-Grip Dumbbell Press: Hold dumbbells close together, almost touching, and perform the bench press. This targets the triceps and inner chest muscles.
Dumbbell Pullover: Lie on a bench perpendicular to it, with only your upper back resting on the bench. Hold a dumbbell above your chest with both hands, lower it back behind your head, and then bring it back up.
- Push-Up with Dumbbell Row: Assume a push-up position with dumbbells in your hands. Lower your body into a push-up and, as you come up, row one dumbbell up to your side, alternating sides.
Dumbbell Squeeze Press: Hold two dumbbells together at chest level and press them upward. This exercise emphasizes the inner chest muscles.
Floor Press: Lie on the floor with your knees bent and hold the dumbbells above your chest. Lower the dumbbells until your elbows touch the floor, and then press them back up.
Incline Dumbbell Flyes: Lie on an incline bench and hold dumbbells with your arms extended out to the sides. Lower the dumbbells in an arc motion until you feel a stretch in your chest, and then bring them back up.
Decline Dumbbell Flyes: Perform the flyes on a declined bench, targeting the lower chest muscles. Keep your arms slightly bent and control the movement throughout.
Dumbbell Hex Press: Hold the dumbbells together in a hexagonal shape with your palms facing inward. Press the dumbbells together until your arms are fully extended, and then bring them back down.
Dumbbell Chest Press on Stability Ball: Sit on a stability ball with your feet planted firmly on the ground. Hold the dumbbells at chest level and press them upward, engaging your core for stability.
