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Best Dumbbell Chest Exercises Without A Bench

Best Dumbbell Chest Exercises Without A Bench

1. Benefits of Dumbbell Chest Exercises

Dumbbell chest workouts are among the most practiced workouts. Dumbbells assist practitioners to build strong chest muscles with the least chance of injury or muscle tear. A dumbbell workout is also effective in losing chest fat.

1.1. Minimum Stress on Joints

Dumbbells do not insert pressure and lock joints in a position. Instead, dumbbells allow your wrist, elbow, and shoulder joints to move in a wide range. This wide frame movement allows the conditioning of joints and muscles of the chest and shoulder area.   

1.2. Least Protocols

Dumbbell workouts are simple and even can be done at the ease of home. Without any advanced equipment.    

1.3. Target Pectoral Muscles

A Dumbbell workout targets the pectoral muscles. While performing dumbbell exercises the pectoral region gets stronger and muscles get defined.  

1.4. Balance Muscles Strength on Both Sides

Dumbbell workouts are effective to stabilize and balance muscle strength on both sides.

2. Dumbbell Chest Exercises Routine

Dumbbell chest exercises are usually performed with the assistance of a bench. But you can also perform a dumbbell chest workout without a bench. Here is a complete plan to continue your dumbbell chest workouts without a bench. 

Dumbbell Chest Exercises Routine

2.1. Standing Upward Chest Fly

Stand upward for chest fly workout targeting the chest and shoulder region, especially for the upper chest. It also improves chest and shoulder mobility as it allows the arms to move in a broad frame.

How to Perform:

  1. Stand up straight, with feet shoulder-width apart.
  2. Lift two dumbbells and move your arms up in a balanced position (avoid striking).
  3. Move the dumbbells up while your elbows point toward the ground.
  4. Now drop your arms slowly.
  5. Make sure not to put pressure on your neck muscles. Pull and release dumbbells with your shoulder muscles.

Reps and Sets

Perform 3 sets of 15 to 20 reps each. Take a break of 1 minute after each set.

Targeted Muscles

The main target of the Standing Upward Chest Fly workout is the chest and shoulder muscles. 

2.2. Standing Chest Press

This workout is beneficial for pectoral growth. This workout can be performed without the assistance of a bench.   

How to Perform:

  1. Stand up straight, with both feet shoulder-width apart.
  2. Bent both elbows and grip the dumbbell with both hands.
  3. Now move the dumbbell up until your arms become straight.
  4. Bend your elbows and move your hands inwards.
  5. Avoid putting pressure on your lower back. During this workout, keep your core stressed.

Reps and Sets

Perform 5 sets of 5 reps with a rest of 45 seconds.

Targeted Muscles

The primary target for this workout are shoulders and pecs. While the secondary target of the Standing Chest Press is the biceps, triceps, back muscles, and abdomen

2.3. Single-Arm Floor Chest Press

This workout is suitable to gain strength and muscle building on both sides of the chest. It also ensures core stability. This is how you can perform this workout without a bench.

How to Perform:

  1. Lay down on the floor or mat. A hard surface will give support to your back.
  2. Hold the dumbbell in one hand. It is better to start with a weak side. 
  3. Keep both arms at 45 degrees from your body. Use the free arm to ensure stability.
  4. Now move your arm in an up-and-down position.
  5. Avoid putting pressure on your back.
  6. Try to utilize core muscles instead of back muscles.

Reps and Sets

Perform 3 to 5 sets of 8 to 12 reps. Take a pause of 30 to 45 sec between each set. Gradually increase the number of reps.   

Targeted Muscles

Pecs, deltoids, and triceps are the targeted muscles for the Single-Arm Floor Chest Press workout.

2.4. Dumbbell Push-Ups

Dumbbell push-ups are helpful for wrist mobility problems. Other primary targets of this workout are the upper chest and triceps. While the secondary targets are the biceps and core.

How to Perform:

  1. Place two dumbbells on the floor, apart at shoulder width.
  2. Turn into a push-up position.
  3. Hold both dumbbells and perform push-ups.
  4. Now put pressure on the dumbbells, pull your body upwards, and straighten your arms.
  5. Your arms should be fully extended.

Reps and Sets

Perform 4 sets with a rest of two minutes. Schedule this workout at the end of gym time.

Targeted Muscles

Dumbbell Push-Ups target chest muscles, the front of the shoulders, and the triceps.      

2.5. Dumbbell Floor Press

The Dumbbell floor press without a bench is a more effective workout than a floor press using a bench. It engages the tricep muscles a little more than other workouts. It is a very effective exercise for the triceps and chest. Furthermore, it is also helpful for those people who have shoulder pain.

How to Perform:

  1. Be seated on the floor with both dumbbells in your hands.
  2. Keep the dumbbells on your thighs.
  3. Lay down on the ground, bend your knees, and keep your feet flat on the floor.
  4. Place your upper arm straight on the ground and bend your elbows.
  5. Move your arms in the upward direction and fully extend your arms.
  6. Again bend your elbow and keep your upper arm on the floor.

Reps and Sets

Perform 3 to 4 sets of 8 to 12 reps with a rest of 30 to 45 minutes between each set.

Targeted Muscles

The main target of the Dumbbell Floor Press workout is the tricep muscles. But this workout also affects chest muscles to some extent.    

2.6. Floor Chest Fly

A floor chest fly workout assists to develop the front shoulder muscles and both pecs. The chest and triceps are the secondary targets for this workout. This workout involves stretching muscles instead of pressing them which stimulates hypertrophy (an extra division of cells in response to stretching).

How to Perform:

  1. Be seated on the floor with two dumbbells in your lap.
  2. Turn into a lay-down position, bend your knees, and keep your feet flat on the ground.
  3. Keep your arms straight in the upward direction.
  4. Now slowly move your arms to opposite sides, bend your elbow, and place your upper arm on the ground.
  5. Now again move your arms in an upward direction until fully extended.    

Reps and Sets

Perform 3 sets of 20 reps with a rest of a few seconds between each set.

Targeted Muscles

Floor Chest Flies work on the chest, shoulders, and triceps muscles.

2.7. Dumbbell Svend Press

Dumbbell Svend Press is also called the standing chest press. It is an effective workout without a bench which involves all the chest muscles. This simple workout targets the development of pecs.

How to Perform:

  1. Stand straight with your feet joined.
  2. Hold the dumbbell in your hands and keep it steady in front of your chest.
  3. Move the dumbbell away from the chest until your arms are fully extended.
  4. Squeeze your chest muscles for a few seconds and then again bend the elbows and move the dumbbell towards your chest.

Reps and Sets

Perform 3 sets of 10 reps with a rest of a few seconds between each set.

Targeted Muscles

Dumbbell Svend Press affects chest muscles mostly. The other target for this workout involves the front deltoids, biceps, and triceps.

2.8. Stability Ball Pullover

The stability ball pullover workout includes a single dumbbell and a stability ball. It is considered one of the most effective workouts because it involves back muscles as well as chest muscles. This workout develops both pecs and also targets upper chest muscles.

How to Perform:

  1. Start by sitting on the stability ball with a heavy dumbbell in your hands.
  2. Now move your feet out until your upper back faces the stability ball.
  3. Extend your arms straight in the upward direction until the dumbbell is in front of your chest.
  4. Move the dumbbell above your head and slowly return it to its starting position.   

Reps and Sets

Perform 3 sets of 15 reps with a rest of 30 seconds between each set.

Targeted Muscles

This workout is best for the shoulder, glutes, and chest muscles. 

2.9. Dumbbell Floor Pull-Over

Dumbbell pullovers target pecs muscles and assist to develop chest muscles. Standard dumbbell pullovers are more effective due to their wide range of motion.

In this workout, the floor limits the movement of the arm and makes it less effective. But if you do not have a bench at home, it is much better than other workouts to develop pecs. 

How to Perform:

  1. Start by laying down on the floor and bending your knees. Keep your feet flat on the ground.
  2. Hold a single dumbbell with both hands and fully extend your arms in front of your chest.   
  3. Now move the dumbbell above your head toward the ground.

Reps and Sets

Perform 8 to 10 reps and complete two sets. Take a break of 90 seconds between each set.

Targeted Muscles

Dumbbell Floor Pull-Over workout targets pecs primarily. Other targeted muscles involve the lats, triceps, teres major, anterior deltoids, and wrist flexors.    

2.10. Decline Floor Press

Decline floor press workout involves all body muscles, especially lower pecs, and core. During this workout, when you lift your hips and glutes, you will put pressure on your lower pecs which stimulates the development of lower pecs. This workout also strengthens your upper body. 

How to Perform:

  1. Lay down on your back, bend your knees, and keep your feet flat on the ground.
  2. Hold dumbbells in both hands.
  3. Lift your hips and glutes away from the ground until your back becomes straight.
  4. Now your back is straight, hips are away from the ground and upper back is touching the ground.
  5. Move your arms upwards until your arms are fully extended. Contract your chest muscles.

Reps and Sets

Perform 8 to 12 reps and complete 3 to 4 sets. Take a rest of 30 seconds between each set.

Targeted Muscles

The targeted muscles for Decline Floor Press are the lower pectoralis major, triceps, anterior deltoids, serratus anterior muscles, and upper pectoralis major.   

3. Final Words

Dumbbell chest workouts are simple exercises. You can do these simple exercises at your home, just with dumbbells and without a bench. Dumbbell exercises are very effective for strengthening, growth, and development of chest muscles as well as the development of pecs.

These exercises ensure strong pectoral muscles reducing the chance of injury. Dumbbells assure core stability and balanced strength in both arms and sides of chest muscles without putting stress on joints. Dumbbells are also effective in improving muscle weakness on one side of the body.  

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