13 Dumbbell Chest Exercises
Every Dumbbell Chest exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
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Workout 1
Workout 2
Top 10
- 1
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerDumbbellFlat Bench - 2
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedDumbbellFlat Bench - 3
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerDumbbellIncline Bench - 4
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedDumbbellFlat Bench - 5
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedDumbbellIncline Bench - 6
Close Grip Dumbbell Bench Press
The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.
AdvancedDumbbellFlat Bench - 7
Decline Dumbbell Bench Press
The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!
AdvancedDumbbellDecline Bench - 8
Incline Close Grip Dumbbell Bench Press
The incline close-grip dumbbell bench press targets your upper chest and triceps. The narrow grip boosts triceps work and helps build upper body thickness.
AdvancedDumbbellIncline Bench - 9
One Arm Dumbbell Bench Press
It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!
AdvancedDumbbellFlat Bench - 10
Decline Dumbbell Fly
The decline dumbbell fly is great for stretching and strengthening your lower chest.
AdvancedDumbbellDecline Bench
Ranked 11–13
- 11
Dumbbell Svend Press
The dumbbell squeeze press is done by pressing two dumbbells or a plate together in front of your chest. Great for inner chest contraction.
AdvancedDumbbell - 12
Standing Dumbbell Fly
The standing dumbbell fly is a chest fly done standing up. Great for practicing control with light weights.
AdvancedDumbbell - 13
Alternate Dumbbell Bench Press
The alternate dumbbell bench press is a chest exercise where you press dumbbells up one at a time. It helps you use both sides of your chest and triceps evenly while building stability.
AdvancedDumbbellFlat Bench
