Dumbbell Exercises for the Chest

Dumbbell exercises for the chest target the inner, outer, lower and upper pectoral muscles.

Browse through the various dumbbell exercises for the chest (pectoral muscles) below:

Bench Press

Bench Press
  • Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.

  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.

  • Breathe out when raising the dumbbells and breathe in when lowering them back.

Bench Press (Neutral Grip)

Bench Press (Neutral Grip)
  • Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.

  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.

  • Breathe out when raising the dumbbells and breathe in when lowering them back.

Incline Bench Press

Incline Bench Press
  • Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.

  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.

  • Breathe out when raising the dumbbells and breathe in when lowering them back.

Incline Bench Press (Neutral Grip)

Incline Bench Press (Neutral Grip)
  • Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.

  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.

  • Breathe out when raising the dumbbells and breathe in when lowering them back.

Decline Bench Press

Decline Bench Press
  • Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward.

  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.

  • Breathe out when raising the dumbbells and breathe in when lowering them back

Lying Fly

Lying Fly
  • Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.

  • Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.

  • Try to maintain the same angle in your elbows throughout.

Incline Fly

Incline Fly
  • Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.

  • Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.

  • Try to maintain the same angle in your elbows throughout.

Straight-Arm Pullover

Straight-Arm Pullover
  • Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
  • Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
  • Keep your arms extended throughout by keeping still the angle of your elbows.

Bent-Arm Pullover

Bent-Arm Pullover
  • Lie down on your back on one end of the bench and hold 2 dumbbells below your head level, elbows at 90 degree angles.

  • Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause.

  • Breathe out when raising the dumbbells and breathe in when lowering them back.