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If you have dumbbells and want to enhance your chest workout but lack a bench, there’s no need for concern. Numerous effective dumbbell chest exercises do not require a bench. In fact, performing these exercises without a bench can offer advantages, such as reducing shoulder stress and potentially increasing gains.
You can undertake a comprehensive chest workout at the gym or at home using just dumbbells and the floor. Exercises like floor chest presses and various standing movements with dumbbells can significantly target your chest muscles.
By following step-by-step instructions and leveraging the right techniques, you can achieve remarkable results and gain strength without the need for a bench.
12 Best Dumbbell Chest Exercises Without A Bench
1. Standing Dumbbell Upward Fly
This exercise is great for engaging the chest at the start of a workout. It resembles a front delt raise, but with a focus on the chest due to the position and movement of your arms.
How to:
- Stand with feet hip-width apart.
- Hold dumbbells with an underhand grip.
- Lift dumbbells to shoulder height, contracting your chest until the weights meet in the middle.
- Slowly lower to the starting position.
- Repeat for the desired reps.
Primary Muscles: Mid and Upper Chest
Secondary Muscles: Front Delts, Triceps, Biceps
2. Dumbbell Floor Chest Press
This exercise mimics the bench press but with a reduced range of motion, making it shoulder-friendly. It’s a versatile and effective addition to any home chest workout.
How to:
- Lie on the ground with knees bent and feet flat.
- Hold dumbbells using an overhand grip.
- Start with elbows bent at 90 degrees and triceps against the ground.
- Push the dumbbells upward until the arms are fully extended.
- Slowly return to the starting position.
- Repeat for the desired reps.
Primary Muscles: Chest, Triceps
Secondary Muscles: Rhomboids, Serratus Anterior
3. Standing Dumbbell Svend Chest Press
Named after the World’s Strongest Man Svend Karlsen, this exercise is excellent for chest contraction. It doesn’t require heavy weights to be effective.
How to:
- Stand with feet hip-width apart.
- Hold a dumbbell vertically with both hands.
- Keep shoulder blades squeezed together and start with the dumbbell at your chest.
- Squeeze your hands together and press the dumbbell upward and inward until arms are straight.
- Slowly return to the starting position.
Primary Muscles: Chest
Secondary Muscles: Triceps, Front Delts, Serratus Anterior
4. Dumbbell Single Arm Floor Fly
This exercise targets one chest muscle at a time, reducing shoulder stress by limiting the range of motion.
How to:
- Lie on your back with your legs extended.
- Hold a dumbbell with a neutral grip.
- Start with the active arm perpendicular to the body, elbow slightly bent.
- Contract your chest to bring the dumbbell above your shoulder.
- Slowly return to the starting position.
- Repeat for the desired reps.
Primary Muscles: Chest
Secondary Muscles: Front Delt, Serratus Anterior, Biceps
5. Dumbbell Floor Hammer Press
This exercise limits shoulder stress while working the chest and triceps more than a regular press.
How to:
- Lie on your back with knees bent and feet flat.
- Hold dumbbells with a neutral grip.
- Elbows tucked to your sides, bent at 90 degrees.
- Press upwards, contracting chest and triceps until arms are fully extended.
- Slowly return to the starting position.
- Repeat for the desired reps.
Primary Muscles: Chest, Triceps
Secondary Muscles: Front Delts, Biceps
6. Dumbbell Floor Alternating Chest Press
Alternating chest press allows you to work one side at a time, engaging smaller stabilizer muscles.
How to:
- Lie on the ground with your legs extended.
- Hold dumbbells with an overhand grip.
- Start with elbows bent at 90 degrees and triceps against the ground.
- Push one dumbbell upward at a time until the arm is fully extended.
- Slowly return to the starting position.
- Repeat for the desired reps.
Primary Muscles: Chest, Triceps
Secondary Muscles: Rhomboids, Serratus Anterior
7. Dumbbell Pullover on Exercise Ball
Using an exercise ball for the pullover adds difficulty due to the need for stabilization, benefiting the chest, triceps, back, and core.
How to:
- Set up the ball, grab a dumbbell, and sit down.
- Roll down until the ball supports your back, feet planted wide, core engaged.
- Hold the dumbbell on your chest with both hands.
- Bring the dumbbell straight over your chest, arms slightly bent.
- Lower the weight behind your head until elbows are level with ears.
- Bring the weight back to the starting position.
- Repeat for the desired reps.
Primary Muscles: Lower Pec Major, Triceps
Secondary Muscles: Rear Delt, Lats, Teres Major
8. Dumbbell Incline Press on Exercise Ball
This exercise targets the upper chest and triceps while the instability of the exercise ball engages the core and stabilizer muscles.
How to:
- Position the ball behind you and sit down.
- Roll back until your body is at a 45-degree angle, back against the ball.
- Hold dumbbells with an overhand grip, elbows bent at 90 degrees.
- Press the dumbbells upward until arms are fully extended.
- Slowly return to the starting position.
- Repeat for the desired reps.
Primary Muscles: Upper Chest, Triceps
Secondary Muscles: Front Delts, Biceps
9. Dumbbell Single Arm Incline Press on Exercise Ball
This exercise focuses on the upper chest, working one arm at a time and requiring core stabilization due to the use of an exercise ball.
How to:
- Sit on the ball, and roll back into an incline position.
- Hold one dumbbell with an overhand grip.
- Press the dumbbell upward with one arm while balancing on the ball.
- Slowly return to the starting position.
- Repeat for the desired reps.
Primary Muscles: Upper Chest
Secondary Muscles: Triceps, Front Delts
10. Dumbbell Fly on Exercise Ball
Performing flies on an exercise ball challenges the chest and core due to the need for stability.
How to:
- Sit on an exercise ball and roll back until your upper body is supported.
- Hold dumbbells with arms extended above your chest.
- Lower the weights to your sides, keeping a slight bend in your elbows.
- Contract your chest to bring the weights back together above your chest.
- Repeat for the desired reps.
Primary Muscles: Chest
Secondary Muscles: Front Delts, Biceps
11. Dumbbell Incline Fly on Exercise Ball
Incline flies on an exercise ball target the upper chest while engaging the core and stabilizer muscles.
How to:
- Sit on an exercise ball and roll back into an incline position.
- Hold dumbbells with arms extended above your chest.
- Lower the weights to your sides, maintaining a slight bend in your elbows.
- Bring the weights back together above your chest.
- Repeat for the desired reps.
Primary Muscles: Upper Chest
Secondary Muscles: Front Delts, Biceps
12. Dumbbell Deep Push-Up
This push-up variation uses dumbbells to increase the range of motion, engaging the chest more intensely.
How to:
- Place two dumbbells on the ground, shoulder-width apart.
- Grip the dumbbells and get into a push-up position.
- Lower your body until your chest goes below the level of the dumbbells.
- Push back up to the starting position.
- Repeat for the desired reps.
Primary Muscles: Chest, Triceps
Secondary Muscles: Front Delts, Core
Beginner Workout
A beginner’s workout might include the following exercises:
- Standing Dumbbell Upward Fly: 3 sets of 12 reps
- Dumbbell Floor Chest Press: 3 sets of 10 reps
- Dumbbell Pullover on Exercise Ball: 3 sets of 10 reps
Intermediate Workout
For an intermediate level, consider this routine:
- Dumbbell Floor Alternating Chest Press: 4 sets of 12 reps (each arm)
- Dumbbell Incline Press on Exercise Ball: 4 sets of 10 reps
- Dumbbell Deep Push-Up: 4 sets of 10 reps
Advanced Workout Without
An advanced routine could look like this:
- Single Arm Floor Fly: 4 sets of 15 reps (each arm)
- Dumbbell Incline Fly on Exercise Ball: 4 sets of 12 reps
- Standing Dumbbell Svend Press: 4 sets of 15 reps
