Do you want to get a well-defined and broad chest without going to a gym? Try chest workouts with dumbbells at home without stressing about a gym membership or getting bulky machines. These days’ adjustable dumbbells are affordable and commonplace and take up very little space at your home. If you don’t have enough space at your home, adjustable dumbbells are suitable for you to build bulky muscles.
Are Dumbbells Good For Building Stronger Chests?
Dumbbells are not only good for building stronger and well-defined muscles but are also great for improving posture. They offer similar advantages that you can get from bulky and expensive machines. Moreover, dumbbells can also activate all of your chest muscles. Most people, while thinking of building bulky chests, only prefer to do barbell workouts. Although they don’t work for everyone because it might hurt their shoulders while doing the bench press. However, dumbbell workouts for the chest might be easier than other workouts.
So, are you ready to explore the best dumbbell chest workouts for building a stronger chest without leaving the comfort of your home? Here is the list of the best chest workouts with dumbbells. Grab your dumbbells and get started!
Powerful Dumbbell Chest Workouts For Building Bulky Chest
1. Twisting Dumbbell Bench Press
Twisting dumbbell bench press primarily targets your chest and triceps and shoulders to a lesser degree. This is one of the dumbbell chest workouts for an intermediate level of fitness and workout experience.
Equipment needed: Flat bench and dumbbells
How to do it:
- Hold dumbbells in both hands and lay down on a bench with a flat back.
- Bring your arms parallel to your shoulders and slightly twist your elbows.
- Push and press your dumbbells upwards and once your arms reach the top, rotate your palms.
- While lowering the dumbbells, turn your wrists and get back to starting position.
- Repeat this 12 to 15 times.
2. Crush Grip Dumbbell Bench Press
As the name suggests, this dumbbell chest workout will crush your chest. This chest workout is going to set your chest on fire. In this workout, you have to simply press both dumbbells against each other throughout the entire workout. Moreover, this exercise allows your muscles to contract and activate.
Equipment needed: Dumbbells and flat bench
How to do it:
- Lie down comfortably on a flat bench and bring both dumbbells above your chest.
- Keep your palms facing each other, and bring the dumbbells together.
- Position your arms to parallel to your shoulders and bend your elbows.
- Squeeze your chest and press the dumbbells against each other.
- Lower the dumbbells a little bit from your chest while doing the crush grip.
- Return the dumbbells to the starting positions.
- Contract your chest for a few seconds at the top.
- Repeat it at least 15 times.
3. Dumbbell Bench Press
This workout is one of the most effective chest workouts with dumbbells for building defined pecs. This workout will allow you to better muscle contraction. This is best for people with short arms and wide ribs.
Equipment needed: Flat bench and dumbbells
How to do it:
- Lie down on a flat bench.
- Bring the dumbbells above your chest.
- Hold the dumbbells and twist your wrist while your thumbs should face each other.
- Position your arms to parallel to your shoulder and slightly bend your elbows –
- Now, lower your arms slowly and spread your both elbows as far as you can.
- Hold for a second.
- Now, use your chest to raise your arms and close them together like a triangle.
- Avoid letting the dumbbells touch.
- Tilt your wrists outwards in order to get greater muscle contraction. Squeeze your chest and hold the contraction for a few seconds.
4. One-Arm Offset Dumbbell Bench Press
This dumbbell chest workout will build strength in your chest just like other dumbbell press workouts. Moreover, it also stabilizes your shoulder muscles.
Equipment needed: Dumbbells and flat bench
How to do it:
- Lie on a bench in such a way that your left glute and left shoulder blade should be on the bench and your right glute and right shoulder blade must be off the bench.
- Hold a dumbbell in your right hand.
- With your left hand above your head, hold on to the bench.
- Lower the dumbbells until your elbow is in line with your shoulder.
- Now, return to starting position.
- Do 10 reps and switch sides.
FAQs
What is the best bigger arm and chest workout with only dumbbells and a bench?
Here is the list of arm and chest workouts that you can do only with dumbbells:
- One-Arm Offset Dumbbell Bench Press
- Dumbbell Bench Press
- Chest Flys
- Close Grip Dumbbell Bench Press
- Triceps Kickbacks
- Concentration Curls
- Twisting Dumbbell Bench Press
- Crush Grip Dumbbell Bench Press
Are dumbbell bench presses, and dumbbell pullovers enough for a chest workout?
Yes, these workouts can be effective for building a stronger chest. But, you should include other workouts and exercises in your workout routine to stimulate of the muscles in your chest, shoulder, and arms. You can add push-ups, pull-ups, cable cross-overs, incline and decline dumbbell presses, floor flyes, and other dumbbell workouts.
Can I build a stronger chest without going to a gym?
Yes, you can. If you want to build a stronger chest or muscles without going to a gym, you can just grab your dumbbells and do a variety of workouts without needing any trainer. However, it is important to remember that you should do workouts in a proper form to avoid injury. Always listen to your body and do low-impact workouts initially and then you can increase the intensity.