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The Best Dumbbell Chest Workout (60 & 30 Min Options)


The beauty of a dumbbell chest workout is that you can work your chest individually or asymmetrically giving you even more options.  Unlike kettlebells where you have to change between hands or a barbell which limits your options, dumbbell chest workouts give you a greater range of motion, and keep things fun. 

Below you’ll find a 60 minute dumbbell chest workout complete with exercises that can be modified to 15 minute and 30 minute options. By mixing and matching the dumbbell chest exercises, both reps and which exercises you do, you can keep your dumbbell chest workout fun and meeting your available time. 

And because they’re dumbbell exercises, you can easily tie in some arm and shoulder movements to really up your workout game!


Dumbbell Chest Fly

Sets: 3 sets 

Repetitions: 10-15 reps

The dumbbell chest fly will help open up your chest and shoulder muscles.

  1. Lie on your back on a flat weight bench. Place your feet firmly on the floor on either side of the bench while holding a dumbbell in each hand.
  2. Lift your arms up over your head in an arc motion facing up, extending your arms without locking. There should be a slight bend at your elbow, and your palms should be facing each other.
  3. Slowly lower the dumbbells to your sides in an arc motion until they’re in line with the chest.  Don’t drop your arms lower than your shoulders.
  4. Slowly press the dumbbells back up in the same motion.


Dumbbell Bench Press

Sets: 3 sets 

Repetitions: 10 reps

Since you have full range of motion, the dumbbell bench press activates your triceps, pecs (especially the pectoralis major), and anterior deltoids.

  1. Lie on your back on a flat bench. Place your feet firmly on the floor on either side of the bench.
  2. Hold a dumbbell in each hand just to the sides of each of your shoulders. Your palms should be facing towards your feet.  
  3. Press the dumbbells above your chest by extending your elbows until your arms are straight. 
  4. Bring the dumbbells back down slowly.


Bridged Floor Press

Sets: 3 sets 

Repetitions: 10 reps

Target your pecs with this floor press while also tapping your glutes, quads, core, upper back, and triceps.

  1. Lie on your back on the floor with your knees bent and your feet flat on the floor.
  2. Hold a dumbbell in each hand over your chest with your palms facing each other. 
  3. Press the balls of your feet to the floor, and lift your hips.
  4. Press your dumbbells up.
  5. Lower your dumbbells and your hips together or keep your hips in a bridged position while pressing with the dumbbells. 
  6. Pause at the bottom.


Standing Dumbbell Upward Fly

Sets: 3 sets 

Repetitions: 10-15 reps


This fly enables you to target your mid to upper chest as well as your front delts, triceps, and biceps.

  1. Stand with your feet hip-width apart.
  2. Using an underhand grip with your palms facing away from you, grab a dumbbell with each hand.
  3. Lift your dumbbells up to shoulder height.  Rotate your wrists in towards the top of this movement.
  4. Lower back to starting position and rotate your wrists back out.


Standing Dumbbell Chest Press

Sets: 3 sets 

Repetitions: 10-15 reps


This chest press gets the job done by working your chest, triceps, front delts, and serratus anterior.

  1. Stand with your feet hip-width apart.
  2. Grab one dumbbell with both hands around it so that it is vertical.
  3. Start with the dumbbell against your chest.
  4. While squeezing your shoulder blades together, press the dumbbell forward until your arms are straight out.
  5. Slowly return the dumbbell to the starting position.


When it comes to chest day, there’s nothing better than a dumbbell chest workout. You can mix and match movements while adjusting the repetitions to meet your time needs.


Johana Hernandez


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