Dumbbell Chest Exercises

20 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Cable Machine Smith Machine Medicine Ball

Incline Dumbbell Press

Incline Dumbbell Flyes

Dumbbell

Upper chest

Bent-Arm Dumbbell Pullover

Dumbbell

Middle chest

Close-Grip Dumbbell Press

Dumbbell

Triceps lateral headTriceps medial headMiddle chest

Decline Dumbbell Bench Press

Dumbbell

Lower chest

Dumbbell Bench Press with Neutral Grip

Triceps lateral headTriceps medial headMiddle chest

Hammer Grip Incline DB Bench Press

Dumbbell

Upper chest

Incline Dumbbell Bench With Palms Facing In

Dumbbell

Upper chest

One Arm Dumbbell Bench Press

Dumbbell

Middle chest

Straight-Arm Dumbbell Pullover

Decline Dumbbell Flyes

Dumbbell

Lower chest

Incline Dumbbell Flyes - With A Twist

Dumbbell

Upper chest

One-Arm Flat Bench Dumbbell Flye

Dumbbell Press on Exercise Ball

Dumbbell

Middle chest

Dumbbell Flye on Exercise Ball

Dumbbell

Middle chest

Programs with these exercises

3-Day Mass Building Split

The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.

Intermediate · 3 times a week · Gym Dumbbell Upper/Lower Split, 4 Days

A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.

Intermediate · 4 times a week · Home Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym