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The Best Dumbbell Exercises for Your Chest

It’s amazing to me how much fitness equipment is out there now. Just yesterday, I had a call with a start-up company that has designed a new piece of equipment which they’ve asked me to test drive.

On one hand, I love all the enthusiasm and innovation in the fitness industry. On the other hand, it’s no wonder so many people feel lost and overwhelmed when it comes to working out.

If you like all the whiz-bang fitness gadgetry, no problem — and rock on with yo’ bad self. But if you feel completely bewildered by the huge number of options out there, listen up. If you’ve read my posts on this site before, you probably already know that I’m a huge fan of simplicity. So I’m revisiting the good ol’ dumbbells.

Over the next few weeks, I’m gonna give you the best dumbbell exercises — including a workout — for your every part of your body. Feel free to use each as individual workouts or mix and match them to get a total body workout.

The Best Dumbbell Exercises for Your Chest

My biggest complaint about working my pecs on chest day is that I need a spotter for the barbell when I bench press. Dumbbells are a great option for those days when I find myself at the gym without my trusty workout buddy, Liz.

Dumbbells provide a ton more ways to work your chest muscles than just your traditional bench press would and just by changing the grip (which you can’t do with a barbell) you can challenge those muscles in a completely different way. I used a box to lie back on but you could use anything really — a bench, a stability ball, etc.

So, without further delay, here are my favorite ways to strengthen my chest using only dumbbells:

Put them into a workout and you got …

And if you want a visual of what each move looks like, check out this demo video.

What are your favorite dumbbell chest exercises? Share them in the comments. And get our fave dumbbells here!Alison

FTC disclosure: We often receive products from companies to review. All thoughts and opinions are always entirely our own. Unless otherwise stated, we have received no compensation for our review and the content is purely editorial. Affiliate links may be included. If you purchase something through one of those links we may receive a small commission. Thanks for your support!


  1. Silvana Williams says:

    I know exactly what you mean, I hate when I can’t bench when my spotter goes missing. I love dumbbell flies, always have. I’ll be trying the other exercises you’ve mentioned as soon as I can.

  2. kathleen says:

    Thanks for the videos! It’s super helpful.

  3. this exercise is actually very effective i tried it and i am gonna also recommend to this my girls.

  4. Thanks for giving such an informative blog. I really like this

  5. Nice post and nice video its very informative and motivative health is the most important part of life good health only possible if we apply workouts on daily basis thanks for share.

  6. Mukesh says:

    Great idea thanks for sharing it.Very good write-up. I certainly love this website. Thanks!

  7. sam says:

    Amazing video, its very informative and motivational for me.

  8. This exercise is very effective it really helped me but i think 15 pull-over is best for daily. Thanks for this marvellous exercise.

  9. Mahi says:

    Great tips! For me i’m always healthiest when I wake up and workout! That way my workouts done with and I can’t make excuses later in the day, it also motivates me to eat healthy throughout the day!

  10. Laurens says:

    With some activities that you do every day to make you experience stress, not infrequently you experience fatigue in the workplace or at home. Only by exercising such problems can you manage and positively affect your body. I do some moves to shrink the stomach every day for just a few minutes, it helps me to keep sweating every day. and if we do not exercise long, our bodies will get sick like I did. -fitnesskoerier.nl

  11. Jo says:

    Who have tried these exercises? Are they effective?

  12. Om says:

    2.Amazing speech just became a fan of your thinking! Keep up the good work, these things motivate us to spread the awareness of fitness and telling people the value of their perfect biological machinery which is their body.

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