Dumbbell Chest Home Workouts

A gym isn’t necessary to develop your chest if you have a pair of dumbbells. While you’re able to target your chest using your own bodyweight with pushups, having a pair of dumbbells allows you to incorporate a greater variety of chest exercises into your workout regimen. Ideally, you have access to an adjustable dumbbell or a variety of weighted dumbbells, so that you have the right weight for each chest exercise.

  1. Workout Schedule and Prep

    • Chest dumbbell exercises are most commonly performed from a back-lying position. Therefore, if possible, acquire a flat or adjustable weight training bench. If unable, you can use an exercise ball or even a coffee table. Fit your dumbbell chest workout into your regimen a couple times per week, with each session spread out over the week so that your muscles have at least 48 hours of rest in between each one. Before each workout, warm up your chest and shoulders by walking or jumping rope for a few minutes and then performing an array of big and small shoulder circles.

    The Right Training Program

    • Your chest workout will be different depending on your training goals. A chest-building workout consists of three sets of six to 12 reps of each exercise while resting 30 to 60 seconds in between each set. If you're looking to increase strength in your chest but not necessarily size, use heavier dumbbells and do six or fewer reps of each exercise. Take two to three minutes in between each set, as your muscles will need more time to recover in between each one. Although working at home makes it more difficult, try to find a workout partner so that they can be your spotter when you’re lifting the dumbbells over your face and chest.

    Pressing the Dumbbells

    • Dumbbell chest press is among the most common weight training exercise for developing your chest muscle. While holding a dumbbell in each hand, lie on your back and position the weights at your shoulders with your elbows in-line directly underneath your wrists. Your palms should face your feet. Press the dumbbells toward the ceiling until your arms are fully extended, bring the dumbbells together at the very top position. Lower the weights back down to where they started and repeat. You can also add variety by pressing one dumbbell at a time. Reduce the stress placed on your shoulders by performing the exercise with your elbows closer to your torso so your upper arms and body create a 45 degree angle.

    Hitting your Chest with Flies

    • The chest fly exercise is similar to the press except for a slightly different movement at the elbows and shoulders. Lie on your back while holding a pair of dumbbells. Begin with your arms spread out to your sides so that your upper arms are parallel to the floor, with your elbows slightly bent and palms facing upward. Squeeze your arms together towards your midline, similar to if you were giving someone a hug. Open your arms back out until they’re parallel to the floor again and then repeat.

    Pulling the Dumbbell Overhead

    • Dumbbell pullover is also completed from a back lying position. Hold the handle of a single dumbbell with both hands and hold it over your chest with your arms extended. Keeping your elbows just slightly bent, lower the dumbbell back behind your head until your upper arms are about parallel to the floor and then lift them back up until they’re pointed vertical again.