If you don’t have a bench and want to build your chest muscles, dumbbells can be your best friend. Just your body weight and some tools are all you need for these seven effective chest workouts that you can do anywhere.
1. Dumbbell Floor Press
How to Do It:
- Lie on your back on the floor with a dumbbell in each hand, arms extended above your chest.
- Lower the dumbbells until your elbows are at a 90-degree angle.
- Press the weights back up until your arms are fully extended.
2. Dumbbell Flyes
How to Do It:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at chest level.
- Press the weights straight out in front of you, then bring them back to the starting position.
4. Dumbbell Press (Standing)
How to Do It:
- Find a sturdy wall or incline surface.
- Stand at an angle with your feet shoulder-width apart, holding dumbbells at shoulder height.
- Press the weights upwards at a slight incline, then lower back to the starting position.
Also See:7 Must-Try Dumbbell Glute Exercises For Maximum Strength & Shape 2024
5. Push-Up with Dumbbell Row
How to Do It:
- Get into a push-up position with a dumbbell in each hand.
- Perform a push-up, then row one dumbbell to your hip, alternating sides after each rep.
6. Dumbbell Pullover
How to Do It:
- Lie on your back with your upper back on the floor, holding one dumbbell with both hands above your chest.
- Lower the dumbbell behind your head in an arc, feeling a stretch in your lats.
- Bring it back to the starting position.
7. Dumbbell Squeeze Press
How to Do It:
- Lie on your back on the floor, holding two dumbbells with palms facing each other.
- Squeeze the dumbbells together as you press them up, then lower back to the starting position.
Conclusion
When you do these seven chest exercises with dumbbells, you will get stronger and more defined without having to use a bench. You’ll see great effects in chest development if you keep at it and use the right technique. Start by getting those bars.