From the database of dumbbell exercises, I’ve got a complete list of dumbbell chest exercises that you can do at home without a bench. In this article, you’ll see the dumbbell floor chest workouts, dumbbell standing exercises for the chest as well as dumbbell push-ups.
So, If you are one of the fitness-conscious persons who love exercising at home with only dumbbells. And want to build muscles, this post is going to be useful for you. I’ve gathered a total of 17 dumbbell chest workout from beginner to intermediate level that helps you build strong and sturdy chest at home without a bench.
The Top 10 Dumbbell Floor Chest Exercises You Can Do At Home Without A Bench
If you don’t have a bench, no worry. You can still do plenty of dumbbell chest exercises without a bench at home. Below, I’m going to share a complete list of floor chest exercises that you can do with dumbbells.
1. Dumbbell Floor Press
- Holding one dumbbell in each hand with an overhand grip, lie on the floor on your back with your knees are bent to 90-degree and feet flat on the ground.
- Hold the dumbbells at your sides to a level of your chest. That’s your starting position.
- Squeezing your chest, press the weight upward so both dumbbells meet at the top (but avoid collision).
- Pause for a second and then lower the dumbbells to the start. That’s one rep.
- Keep your core tight during the movement.
- Inhale before Pressing the weight and exhale at the top.
- Squeeze pecs the top and the bottom of the lift.
2. Dumbbell Floor Fly
- Lie on the floor on your back, Pick one dumbbell in each hand with your palms facing upward. Bend your knees with your feet firmly planted on the ground.
- Extend your arms out to sides, triceps resting on the floor, bend your elbows and hold the dumbbells at your chest level. That’s the starting position.
- Raise your arms upward so your palms are facing each other directly over your chest. Pause, squeeze your pecs at the top and then lower the dumbbell in a controlled fashion. That’s one rep.
- Keep your core engaged during the lift.
- Maintain a slight bend in your elbows throughout the exercise.
- Perform three sets of 10 to 12 repetitions each.
3. Close Grip Dumbbell Floor Press
- Start with lying on the floor with your face facing upward, bending your knees with feet firmly planted on floor, grab a pair of dumbbell in your hands with a neutral grip.
- Bend your elbows and hold the dumbbells to a level of your chest so that your palms are facing each other. That’s the start.
- Contracting the chest muscle, press the weight upwards directly over your chest until your arms are fully straight.
- Pause, squeeze your pecs at the top and then return the dumbbell in a reverse manner. This is your one repetition. Do three to four sets of 10 to 12 reps each.
4. Dumbbell Floor Pullover
- Lying on your back on the floor, bend knees and keep your feet flat on the ground. Grasp a hexagonal or urethane dumbbell and hold the inner part of it with your both hands. And extend your arms fully straight over your chest. This is your starting position.
- Slightly bend your elbows and lower the dumbbell behind your head. Pause and then return the weight to the start in a controlled manner. This is your one repetition.
- Repeat for the desired number of times.
- Perform this move in a controlled fashion.
- Stretch and squeeze your pecs as much as you can during the movement.
- Do not flare your elbows out while pulling over.
5. Dumbbell Floor Squeeze Press
- Start with lying on your back on the floor, bend your knees with your feet flat on the ground.
- Grab a dumbbell and hold the inner part of it with both hands, and keep your arms straight over your chest. That’s the start.
- Lower the dumbbell toward your chest. And with squeezing your chest, press the dumbbell upward until your arms fully straight. That’s one rep.
- Repeat for the desired number of times.
As the name suggest, you need to squeeze your pecs throughout the movement.
6. DB Underhand Grip Chest Press
Like the normal chest press, the dumbbell underhand press or reverse chest press perform with the same steps. All you need to do is to grab the dumbbell in each hand with an underhand grip so that your palms are facing inward throughout the exercise.
When training your chest with dumbbells at home without bench, you should try all variations so you can have a better chest pump.
7. Decline Floor Press
To perform a decline dumbbell press on the floor,
- Lie on your back with your knees are bent and feet firmly planted on the floor.
- Grab one dumbbell in each hand and hold it to a level of your chest. Palms are facing forward.
- Lift your hips off the ground so your torso is elevated, back is straight (Assume bridge position in Glutes bridge). This is your starting point.
- Contracting your chest muscles, press the dumbbell upward until your arms are fully straight over your chest. This is your one repetition. Repeat as many times as required.
8. Dumbbell Decline Chest Fly with a bench
- Assume the same position as decline floor press, but keep your arms out to sides, triceps resting on floor, and bend your elbows to hold the dumbbells to your chest level. That’s your starting point.
- Now, raise your arms upward so your palms are facing each other over your chest. Hold for a sec, and then lower the dumbbell in a controlled manner. That’s one rep.
- Focus on the contraction of your pecs during the movement. Do as many as reps as required.
9. Dumbbell One-arm Floor Press
- Same as the both-arm dumbbell floor press, get in the starting position of DB floor press, but keep your one arm straight over your chest while the other one to your chest level.
- Keeping your one arm straight, press the other one upward until your arm is fully straight and then lower it down and repeat. Perform both sides’ three sets of 10 reps each.
Your one-arm is straight throughout the movement. Keep your left arm straight, if you’re pressing dumbbell with your right hand and vice-versa.
10. Dumbbell One-arm Fly
- Get in the same position as the dumbbell floor fly, but keep your right arm straight over your chest during the entire exercise while do dumbbell flyes with your left arm.
- Once you complete 10 repetition, hold your left arm straight over you and perform dumbbell flyes with your right arm. Do three sets of 10 to 12 repetition each.
Dumbbell Push-ups for Chest At Home
11. Standard Dumbbell Push-up
- Holding dumbbell in your each hand, get into the push-up position with your hands shoulder-width apart and underneath your shoulders.
- Keep your back flat and core tight and lower your chest toward the ground as low as possible and then contracting your pecs, push yourself back to the start. That’s one rep.
- Repeat as many times as require.
- Maintain a tight core during the entire movement.
- Grip the dumbbell firmly throughout the exercise.
- Perform each rep in a controlled fashion.
12. Dumbbell Neutral Grip Push-up
You can try the other variation of dumbbell push-up to target the each muscle of your chest. And the neutral grip DB push-up can be an efficient one, as it can work on your chest.
To perform this move
- Get into a push-up position, holding one pair of dumbbell with your both hands with a neutral grip.
- Palms are facing each other. Bend your elbows and lower your chest as close as toward the ground. And then engaging your chest, press back to the start by extending your arms. This is your one repetition.
- Do three sets of 15 repetitions each.
13. DB Twisting push-up
- Start with a normal dumbbell push-up position, but keep your feet shoulder-width apart instead of hip-width. And Instead of just doing normal push-ups, you can twist your body as you do and get relative adduction at the shoulder which will help you get a better squeeze and contraction.
- As you firmly grip the dumbbells with your hands in a regular push-up position, the twisting of the body will draw the arm across and help you get better results from doing this. (Source)
Standing Dumbbell Chest Workout You can do At Home
14. Dumbbell Standing Chest Fly
- Holding one dumbbell in each hand, stand straight in the hip-width stance. Raise your arms in front you to your chest level. This is your starting position.
- With a slight bend in your elbows, bring your arms out to the sides until they reach to your shoulder level. And then fly back to the start. That’s your one rep.
- Do as many reps as you need.
15. Both arm Dumbbell Upward Fly
- Stand tall in the hip-width stance, holding one dumbbell in each hand at your sides with your palms are facing inward.
- Contracting the muscles of your chest, raise your arms upward until your arms reach above your chest height and palms are facing upward.
- Pause for a sec and then return to the start. That’s your one repetition. Do as many reps as you can do.
16. Single-arm dumbbell Upward Fly
- Stand in the same position as the DB upward fly and raise your right arm to your chest level while keep the left arm straight at your side, palm is facing forward.
- Keeping your right arm in the same position, raise your left arm upward until your both arm together at your chest height.
- Pause for a second and then lower your left arm to the start. This is your one repetition. Do as many reps as possible
17. Close Grip Dumbbell Front raises
- Holding one dumbbell in each hand with a neutral grip, stand straight in the normal stance, and keep your arms straight in front of your hips, palms are facing each other.
- Squeezing your pecs, raise your both arms together until they reach your chest height. Pause, squeeze the muscles of your chest, and then lower to the start.
- This is your one repetition. Repeat for the desired number of times.
How to Make an Effective No-bench Dumbbell Home Chest Workout Routine?
As you have seen the plenty of dumbbell chest exercises that you can do without the bench at home or anywhere. Now you can have an option to design an efficient chest workout routine.
Here, I’m going to share a sample of the dumbbell chest workout plan that you can include in your overall home workout regime.
|Standard Dumbbell Push-Up||2||10|
|Dumbbell Floor Press||3||12|
|Dumbbell Floor Chest Fly||3||12|
|Decline Floor Press||3||10|
|Close Grip Dumbbell Front Raises||3||10|
|Close Grip Dumbbell Floor Press||3||10|
|Dumbbell Floor Pullover||2||10|
|DB Floor Squeeze Press||2||10|