A man exercises with dumbbells

Chest Dumbbell Exercises- Best And Simple Ways

Chest dumbbell exercises could easily be done at home if you have your incline bench with a couple of dumbbells. Dumbbells can be used for different kinds of exercises; recently I did an article on dumbbell leg exercises. You may want to check it out because it will help you develop your lower body as well.

That being said, you can also implement the exercises below at the gym too, if you don’t have gym equipment at home. Therefore, it’s for everyone that wants to develop the chest with simple yet effective exercises. Here are the lists of chest dumbbell exercises that you might find interesting.

Bent Arm Dumbbell Pullover

Bent arms pull over

Lie down on a bench with your back with dumbbells held in each hand. Make sure you grab the dumbbells on each end with your palms facing up (in a lying position). Then, go on to drop/move the dumbbells over your head toward the ground. Then raise the dumbbells again up with your arms stretched out almost in elbow lock in front of your chest and pause for a sec and move back again.

There is another lying position in which you will have to lie across the bench with only your upper back on the bench.

Lying Dumbbell Fly

Lying dumbbell fly

The lying dumbbell fly is done by lying down on a bench with a dumbbell in each hand. Now, you have to make sure that the dumbbells are held in a vertical position when stretched out in front of your chest. Also, make sure your feet are not sprawled on the floor, instead, let them be on the floor/ground.

Then slowly lower the dumbbells (with your elbows slightly arched) sideways until they are by the side of your body. Then raise them back up again to the front of your chest/body, pause for a sec then back again with your arms slightly arched (don’t forget the same when you are about to move your arms to the sides).

Incline Dumbbell Bench Press

Incline dumbbell bench

This is my favorite; it is done by using and lying down on an incline bench. It depends on the setting that suits you, but just get the incline in the right position. Then grab a pair of dumbbells on each hand and feet on the ground. Lie down on your back with the dumbbells held in a horizontal form, arms stretched out in front of your chest.

Make sure that the weight of the dumbbells is right on your chest and shoulders for maximum effect. Then lower the dumbbells down to chest level and push back up again until your elbows are almost locked. Pause for a sec, and lower back again. Continue this until you complete a set.

Decline Dumbbell Bench Press

Decline dumbbell bench press

This one is almost the same as an incline dumbbell bench press, but the difference is the position of the bench. It has to be in a decline position instead of an incline position. I will highly recommend you watch the video below for more details.

Incline Dumbbell Bench Press, Neutral Grip

This type of dumbbell chest exercise is the same as the incline dumbbell bench press. The only difference is that the dumbbells will have to be in a vertical position instead of in a horizontal position. Therefore, use the instructions on the incline bench press above and make sure you change the way the dumbbells are to be held. Hold them in a vertical position.


These are pretty easy ways to develop and exercise the chest, in other words, chest dumbbell exercises. I tried to use visuals like videos to help you understand how to perform the exercises in a proper way. And I hope I succeeded in bringing to you helpful tips and ways to use dumbbells for chest building.

Please do share if you found this helpful and do not hesitate to drop a comment, question, or contribution below.

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