Dumbbell Chest Workouts

The chest muscles are the most dazzling muscle group among all groups in the body. Developed and strong chest muscles will always give people a feeling of being solid and robust, and at the same time, chest exercises are also important compared with the back muscles. Easier to produce results. 

We all know that dumbbells are an artifact of fitness training. A pair of dumbbells can exercise the whole body, which is very suitable for friends who train at home. 

Here will let you know: 

  1. Benefits of DB Chest Workouts
  2. DB Chest Workouts Muscles Worked
  3. Selection of Dumbbells
  4. 6 Best DB Chest Workouts with Bench

So, without wasting any further time, let's get into article. 

Dumbbell Chest Workouts: Benefits, Muscles Worked

Benefits of DB Chest Workouts

1.More beautiful

Many people exercise with one purpose, which is to look good. There is such use in training the chest muscles. Strong chest muscles with prominent muscle lines will make our upper body look more toned.

And people who have been used to fitness exercises for a long time usually have well-developed chest muscles, which significantly improves our external appearance. Strong chest muscles make people feel very reliable.

2.Helps protect internal organs

The pectoral muscles are good for protecting the organs in our body. It can strengthen our ribs and protect our chest's fragile organs. Especially vital organs such as the heart within the ribs, if these vital organs are in an environment of delicate chest muscles and ribs, then they are very vulnerable to injury. 


hex dumbbell chest workouts


But the strong chest muscles are very elastic, so even if they are hit externally, they can press the force, which is conducive to better protecting our heart and other essential organs in the chest.

3.Physical fitness 

Strong chest muscles are conducive to strengthening the blood circulation in our body and prolonging life. And strong chest muscle support helps us quickly calm the heart after strenuous exercise, which helps prevent various vascular and heart diseases. 

DB Chest Workouts Muscles Worked 

In the chest workout routine, we first need to understand the structure of the pectoral muscle and its corresponding movements. The oblique direction will mainly stimulate the upper chest, the flat exercise will mainly stimulate the middle compartment, the downward slope movement will mainly stimulate the lower chest, and the chest clamping movement will affect the center seam.

After we understand the structure of the pectoral muscles and the corresponding movements, we can try training. Still, to achieve coordinated development of the pectoral muscles, we also need to pay attention to the following points:

  • The upper chest has the most significant impact on the shape of the pectoral muscles, and it is relatively difficult to train, so it should be emphasized in the process of chest training. 
  • The lower chest is easier to exercise, so many friends do not do targeted training. Of course, this should be arranged according to the situation of your lower chest.
chest muscle


  • The middle seam position will effectively outline the overall details of the pectoral muscles. Still, the effect will be better after the pectoral muscles have a specific size, so before that, don’t over-pursue the changes in the middle seam. 
  • In addition, no matter what kind of exercise process, the requirements for the movement must be unified from the outside to the inside, that is to say, the movement cannot be completed on the surface, but the movement should be consistent to feel the contraction and stretching of the target muscles.
  • Before officially starting training, use small weights to activate the chest muscles to prepare the chest muscles for the next formal training.
  • In addition to training, diet is also one of the effective means of building muscle, so protein intake must be ensured in the diet plan.

Therefore, in the actual chest exercises process, we have to arrange the movements according to our real purpose, not just find a set of actions and practice directly.

Selection of Dumbbells

Dumbbells are the first choice for home fitness. They take up little space and are easy to use. So how do you choose the right dumbbell for you?

In terms of design, dumbbells can be divided into two types:

1.Adjustable dumbbell

The basic principle of adjustable dumbbells is to use mechanical locking or release of the bell pieces in the dumbbell set, and select some bell pieces for use to select the weight. 

IFAST adjustable dumbbells to meet the strength choices of you and your family. Adjust the weight according to your needs. This set of dumbbells can be combined into a barbell in one step using a connecting rod; no additional purchase is required. Adjustable cast iron dumbbells can be used with a weight bench for shoulder and chest workouts.

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2.Fixed dumbbell

The weight is fixed on the handle. This means you will need multiple pairs of dumbbells to cover a range of weight increments.

IFAST hex rubber dumbbells help prevent rolling and facilitate in-situ storage. Rubber Dumbbell Set Angular, more stylish and powerful. Contoured, textured chrome handle for a comfortable, secure grip. People who lose fat and shape themselves insist on exercising in the rubber weight group. Long-term persistence can not only modify muscle lines but also increase muscle endurance.

While regular round dumbbells roll on the ground when the ground is sloped or when the dumbbell is kicked, these heavier dumbbells can pinch your feet when rolling. And hex rubber dumbbells are safer and won't move. 

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How to Choose

For home fitness, fixed dumbbells are not suitable because a set of fixed dumbbells is too large, takes up too much space, and is expensive; the most suitable is the optional adjustable dumbbell, which not only takes up little space but also is easy to operate, Choose the weight conveniently. Of course, if your budget allows, you can have both.

6 Best Dumbbell Chest Workouts with Bench

Chest workout at home! If you don't want to exercise in the gym or don't have time to go, we suggest you buy a pair of dumbbells and a weight bench. The following is a list of 6 dumbbell chest workouts with a bench for everyone. 

Do 3-5 Rounds, resting 1-3 minutes for a full-volume workout

1.Incline Dumbbell Fly

Incline Dumbbell Fly
  • Lie on your back on a bench with an inclination of about 40 degrees, separate your legs and bend your knees, and step on the ground with your feet
  • Hold a dumbbell in each hand and lift until the arms are straight, palms facing each other, elbows slightly bent
  • Keep your elbows slightly bent, and slowly open your arms to the side until you feel an intense stretch on your chest
  • After a short stop at the apex, the chest exerts force to drive the arms closer to the middle of the body, stops at the apex to contract the chest muscles, and then lowers down slowly at a controlled speed

2.Incline Chest Press

Incline Chest Press
  • Lie on your back on a bench with an inclination of about 40 degrees, step on the ground with your feet, and stick you are upper back to the chair surface
  • Hold the dumbbells in each hand and open on both sides of the body, bend the elbows so that the forearms are perpendicular to the ground, the fists and eyes are facing each other, and the axis of the dumbbells is above the chest
  • Use the chest muscles to push the arms up until the arms are straight (the elbows are slightly bent) and stop for a while to contract the chest muscles 
  • Then control the speed and slowly lower it back down, and feel the stretching of the chest muscles

3.Flat Dumbbell Fly

Flat Dumbbell Fly
  • Lie on your back with your knees bent on a weight bench
  • Hold a pair of dumbbells with the weight just above your chest
  • Clamp the arms together in the middle so that the dumbbells touch each other
  • Keep your elbows slightly bent 

4.Flat Chest Press 

Flat Chest Press


  • Lie flat on the weight bench, step on your feet firmly, hold the dumbbells with both hands and lift them to your sides, with your forearms perpendicular to the ground, and your fists and eyes facing each other 
  • Use your chest to drive your arms to push up the dumbbell until your arms are straight (elbows are slightly bent), and you pause to contract your chest muscles
  • Then actively control the speed and slowly restore, pay attention not to touch the dumbbells at the top of the movement 

5.Feet Elevated Fly

Feet Elevated Fly
  • Lie on your back on the floor with your feet up on the bench, raising your hips 
  • Hold a pair of dumbbells with the weight just above your chest
  • Clamp the arms together in the middle so that the dumbbells touch each other
  • Keep your elbows slightly bent Feet Elevated Chest Press

6.Feet Elevated Chest Press 

Feet Elevated Chest Press
  • Lie on your back on the floor with your feet up on the bench, raising your hips
  • Lift the dumbbells over your chest, so your upper arms are on the floor next to you
  • From this position, push the dumbbells up until your arms are straight. Then put them down slowly

If you want to learn about these workouts in detail, you can watch the following video. You can follow IFAST on Youtube, we will update many workout routines regularly.


🔥 We have dumbbell with bench package for you! 


1 comment

Ricardo Fox

Ricardo Fox

I am 62 and would like to improve my overall health and fitness

I am 62 and would like to improve my overall health and fitness

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