9 Dumbbell Chest Exercises You Can Do Without A Bench

dumbbell chest exercises without bench

When it comes to workout, the bench press is a very crucial exercise for building chest muscles.

However, what if you don’t have access to a bench and you still want to have a chest-focused workout?

Maybe you don’t have time to go to the gym or circumstances have forced you to workout at home.

The good news is that you don’t need a bench to have a well-rounded chest. All you need is a set of dumbbells and a little creativity to have a stunning chest.

9 Dumbbell Chest Exercises Without A Bench

1. Upward Chest Fly

You need two dumbbells, each for your hands. You will do this exercise while in a standing position.

It is similar to a front raise exercise for shoulders except that you have to twist your wrists while holding the dumbbells.

With your palms facing forward, hold your dumbbells by your side while in a standing position.

Bend your elbow subtly and lift your arms up and down so that the dumbbells meet close to your chest. Ensure that you do it in a slow and controlled rhythm.

For effective results, make sure that you are not swinging the dumbbells. You need to be lifting them. You can then switch to lifting the dumbbells alternately.

2. Standing Chest Press

This exercise is very effective for chest workouts since it targets specific muscles, the pectoral muscles.

It will stimulate your chest muscles leading to new muscle growth. You only need one dumbbell for this exercise.

Stand with your feet apart and hold the dumbbell in front of your chest. While squeezing the dumbbell using your palms, push it away from your chest until you have fully extended your arms.

You can then return your arms to their original position. Repeat this process multiple for 10 to 20 reps.

For effective results, make sure that your arms do not drop, even when you begin to feel fatigued.

Your arms should be in line with your chest when they are fully extended.

3. Stability Ball Dumbbell Pull-Overs

Dumbbell pullovers are effective at building the upper body muscles. However, this exercise requires you to be elevated off the ground.

This is to allow your body to freely move throughout the exercise. To elevate your body, you use a stability ball to support your back.

You can begin the exercise extending your arms out above your chest. Next, grab a dumbbell and move it upwards until it is perpendicular to your chest.

Lower the dumbbell again behind your head. You will feel your chest muscles stretch. Make sure the dumbbell stays perpendicular to the ground during the entire motion.

4. Dumbbell Push-Ups Into A Row

Push-ups are one of the easiest exercises that anyone can do. They are usually part of any workout routines.

To make your push-ups more effective and less straining to your wrist, you can use a dumbbell.

Just grab a set of dumbbells and place them shoulder-width apart. Make sure you position them in line with your body.

Put your hands on the dumbbells and start your push-ups. To increase your chest activation, move the dumbbells apart slightly.

5. Dumbbell Floor Press

This shoulder-friendly exercise is a good way of strengthening your arms, chest, and shoulders.

The floor helps to eliminate the strains that using a bench would put on your shoulders. It is also very simple to do.

Just lie flat on your back and then grab a pair of dumbbells. Firmly plant your feet on the floor and bend your knees.

Lock your elbow to a 90-degree position while resting your triceps on the floor. Push the dumbbells above your chest.

Lift the dumbbells towards the ceiling until your arms are straightened out before to your original position.

6. Single Arm Dumbbell Floor Press

By activating muscles on your body one side at a time, the exercise provides you with the best way of developing a balanced mass and strength.

Lie on your back on the floor and straighten your legs or bend knees. Make sure your legs are slightly apart.

Hold the dumbbell in one hand and while positioning your arm at an angle of 45 degrees to your body. Place your other arm out wide on the floor to give yourself added stability.

Lift the weight up and down. You can then switch to your other arm and do the same.

7. Dumbbell Chest Fly Using A Stability Ball

This chest exercise allows you to build your chest without having to use your triceps.

Instead of pushing, you will just be pulling the dumbbells from your sides towards your chest.

Start by sitting on the ball and roll out until only your back is resting on the stability ball.

Raise the dumbbells until your arms are straight in the air. Next, slowly lower the dumbbells and allow them to come to the sides.

Pull the dumbbells back up again and repeat the same process. Make sure that your body is straight.

You can achieve this by keeping your body up. By keeping your body from sinking, you will also be engaging your back muscles.

8. Dumbbells Around The World

If you want to target your chest muscles to build strength and endurance, this is the best dumbbell exercise to do. You will find it very easy to perform, even if you are a beginner.

Normally, it is done on a bench but you can also do it on the floor. Here is how to go about it.

Lie flat on the floor and hold dumbbells on both of your hands. Ensure that your palms are facing the roof. Position the dumbbells near your thighs and make sure they are parallel to the ground.

Starting from your initial position, move your arms in a circular motion until the dumbbells are over your head.

You should then pause for a moment before returning your arms to their original position. Ensure that your arms are parallel to the ground throughout.

9. Dumbbell T Push-Ups

Last but not least, here is another exercise that will be very ideal for you. In order to carry this exercise, have the dumbbells horizontal to your body while assuming a kneeling position.

You then need to keep the arms somehow close while shoulder length apart though.

Assume a push-up position by having your legs straight and the front part of your feet in touch with the ground.

With both your hands on the dumbbells, do your first push up by going down and coming back up.

Once you are back up, you will need to rotate on your hips to the left then lift your left arm while carrying one dumbbell to make a T shape.

Come back slowly and assume the push up position and push up. Then rotate on the other side and put your right arm up to make another T shape.

Come back and do another push up and repeat the until your feel fully exercised.

Benefits Of Using Dumbbells For Chest Exercises

By putting two weights in your hands, you are improving the ability of your smaller shoulder muscles in stabilizing the weight.

It also makes your larger chest muscles to work harder in controlling the weights.

chest exercises without bench

Here are the benefits of dumbbells for chest workouts.

  • Increased Range Of Motion

Bench presses allow you to lift bigger weights. However, their main drawback is that they have a limited range of motion.

Your pectoral muscles are unable to achieve a full stretch by the time the bar reaches your chest.

Using a dumbbell enables you to lower the weights even past your chest level. This helps to stretch your pectoral muscles to the maximum.

  • Minimized Stress On Your Joints

Although the human body looks symmetrical, the fact is that your joints, hips, and wrists are quite different.

Lifting weight on a bench press may lead to joint pains since one side of your body will be taking more weight than the other.

With dumbbells, however, each side of your body will move along a path that is the most comfortable for it. All the stress will be directed to your muscles, sparing your joints.

  • Balanced Strength

When doing a bench press, you will be favoring your weaker side, even without you knowing it. With dumbbells, you will be pushing with a balanced strength.

You will immediately feel it in case one of your arms is lagging behind the other. This will give you a balanced muscle development.

  • Muscles Are More Engaged

When floor-pressing a pair of dumbbells, your pectoral muscles will be more engaged as compared to lifting weights on the bench.

The muscles have to work hard so that the weights don’t drift outwards.


You need to be a member of a fancy gym or have expensive gym equipment to achieve your body goals.

But if you don’t need a bench. The floor and stability ball will replace the bench. With a set of dumbbells, you can work out at the comfort of your home and build defined pecs.

You can start working out as soon as you are done reading this article. Feel free to let us know of your favorite dumbbell chest workout.

9 Dumbbell Chest Exercises Without Bench
9 Dumbbell Chest Exercises You Can Do Without A Bench

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