Strength and Definition: Dumbbell Chest Workouts Without a Bench

You don’t need a bench to get an amazing upper and lower body workout. You only need dumbbells, some floor space, and a stability ball to get a great upper-body and chest workout.

Here are 11 dumbbell chest exercises that don’t require a bench.

Try performing these exercises in 3 sets with sufficient rest. Mix and match these exercises in an AB superset to build muscle. (Start with the A exercise, immediately move on to the B exercise, then rest).

Chest Workouts Without a Bench

Can I do chest without a bench?

  1. You can do chest exercises without a bench. Pushups are a great way to work your chest. You can perform the dumbbell chest exercise we discussed above without a table if you own dumbbells. If you don’t have a bench, you can still get a great workout by doing chest exercises using resistance bands. It can be beneficial to perform chest exercises on the floor with dumbbells if you don’t have a bench.

Benefits of Dumbbell Chest Exercises

  • Barbell chest exercise has some advantages that dumbbell chest exercise does not. Dumbbells help build stronger and bigger chest muscles while reducing the risk of injury. This is also an excellent tool for anyone trying to reduce chest fat. Take a look at some of the benefits that dumbbell chest exercise can provide.
  • Engages and Builds Stabilizer Muscles Using dumbbells to do chest exercises requires your body to adjust and stabilize the weight constantly. The shoulder muscles are required to stabilize the weights, while the pectoral muscle will control and prevent them from moving.
  • Less stress on joints: Dumbbells do not lock your joints in a specific path. The joints in our bodies can differ slightly. The force can be evenly distributed by using a straight bar, which could cause unnecessary stress as one joint may take on more burden. Dumbbells let you move your elbows, shoulders, and wrists in the way that is best for each body part.
  • Less Space: You can do chest dumbbell exercises without needing bulky equipment such as a barbell or bench. This is ideal for those who are looking to work out at home but don’t have much space.
  • Targets Pectoral Muscles better: Doing chest exercises using dumbbells makes your muscles work hard because they must constantly control their weight. This study found that dumbbell bench presses activated pec major muscles more than traditional bench presses and Smith Machine bench presses.
  • Greater Range of Motion: Dumbbells have a wider range of motion than barbells. With dumbbells, you can go lower with exercises such as bench press. The bar cannot be lowered below your chest. While doing chest flys, you can rotate your wrists to contract the pecs even more. This will give you a larger pump. Women can also benefit from this wider range of motion, which helps them to lift and firm up their breasts with breast-lifting exercises.

Top 14 Dumbbell Chest Exercises Without A Bench

1. Pushups with dumbbells

Pushups do not require gym equipment, and they can be used as the focal point of an at-home workout. They are versatile and offer a variety of motions that target different areas of the chest.

By adding dumbbells to pushups, you can simultaneously target multiple muscles. This exercise will strengthen your back, chest, arms, shoulders and core.

Pushups with dumbbells not only strengthen muscles but also increase muscle mass. This exercise is a great way to strengthen your grip, and it’s a fun, effective way to tone your chest. There are many variations of dumbbell pushups.

  • Renegade Row push-up
  • Push-ups with dumbbells
  • Standard dumbbell push-up
  • Pushups with dumbbells and diamonds

How To Do The Dumbbell Push Up

The most common dumbbell pushup technique is:

  • Grab a dumbbell with each hand.
  • It would help if you assumed a plank with your palms facing downward. The exercise can be done on your knees or toes.
  • Lower your body by keeping your back flat and bending your elbows.
  • Stop at the bottom of the pushup. To complete one repetition, extend your elbows explosively while pushing your body back into the starting position.

2. Svend Press

  • This is a less common exercise. This chest press increases your chest size and strengthens your mind-muscle connection with your pecs. The Svend Press also increases hypertrophy and strength.
  • This exercise is done by squeezing your pectoral chest muscles.
  • You will use an isometric chest force as you push weights while standing.

How to do the Saved press without a bench :

  • Standing tall, with feet wide apart and chest puffed out, stand tall.
  • Grab the weights with your palms facing downward.
  • Start in the starting position. Bend your elbows to move the dumbbell parallel to the ground.
  • Extend your arms to push the weights away. Make sure your elbows are straight.
  • As you lift the weights, make sure you contract your chest muscles.
  • Return to the original position after each repetition.

3. Reverse Dumbbell Chest Press

This will help you to get a good grip on the lower chest, which is often neglected.

  • The Reverse Dumbbell Chest Press Without A Bench
    • Lay on your back with your knees bent or flat against the floor.
    • As you bend your elbows, place the dumbbells in front of your chest and palms facing out.
    • Lift the dumbbells up and away from you while squeezing gently your chest.
    • Return the weight to its starting position by lowering it slowly.
Chest Workouts Without a Bench

4. Dumbbell Chest Fly

It is important to consider pushing movements when building your chest. Flyes help to increase your chest’s width.

How To Do The Dumbbell Flies Without A Bench :

  • Lay on your back with your knees bent or flat against the floor.
  • Start by placing the dumbbells above your chest.
  • As you lower the weight, slowly release your arms and control them as you lower them to the side.
  • Slowly bring the dumbbells back together before lowering them to the ground. Squeeze your chest as you do so.

5. Dumbbell Floor Press

Chest, triceps, shoulders

  • Bring dumbbells to the bottom of the chest press position while lying on your back. Your elbows should be on the floor.
  • Both dumbbells should be pressed up until they are locked out.
  • Slowly lower the dumbbells; do not touch your elbows on the ground.

6. Close Grip Dumbbells Floor Press

Triceps (chest), shoulders, and chest

  • Lay on your back, heels flat on the floor. Bring the dumbbells higher up to your chest than you would with a standard floor press.
  • Both dumbbells should be pressed up until they are locked out.
  • Slowly lower the dumbbells while keeping them close together or touching. Only gently touch your elbows on the ground before beginning the next repetition.

7. Standing Dumbbell Fly

This exercise is great for activating the chest at the start of your workout. This may appear to be a front-delta raise, but the angle and position of your arms allow you to target your mid to upper chest.

  • Stand with your feet hip-width apart.
  • Grab dumbbells using an underhand grip
  • By contracting your chest, lift the dumbbells to shoulder height.
  • Lower slowly to the starting position.
  • Repeat desired reps

8. Dumbbell Sling Arm Floor Flight

This variation of the dumbbell Fly allows for you to focus on one chest muscle, especially the sternal part of the pec main. This is a great way of doing a fly with less stress on your shoulders.

  • Lay on your back and extend your legs out.
  • Grab a dumbbell using a neutral grip.
  • Start with your elbow slightly bent and your triceps pressed against the ground.
  • Bring the dumbbell to your shoulder and contract your chest.
  • Return to the starting position slowly.
  • Repeat for desired reps.

9. Bridge DB Chest Press

This bridge version of floor dumbbell chest presses will engage your posterior chain. You will also work your hamstrings and erector spine along with your chest, delts, and triceps.

  • Sit behind a pair of dumbbells with your knees bent.
  • Lay flat on your back and lift the dumbbells to your chest.
  • As you keep your heels firmly on the ground, lift your hips up into the air. Keep your spine in a neutral position and maintain this bridge position for the duration of the exercise.
  • Touch the dumbbells together while facing your palms away.
  • Lower your weights until you reach the floor with your elbows.
  • Return to the original position by pressing back on the button.

10. DB push-ups

The dumbbell pushup is easier on the wrists than the standard pushup. You can also go deeper with the dumbbell push-up.

  • With dumbbells in hand, get down on the ground in the push-up position. Use hexagonal dumbbells if possible, as they will rest flat on the ground. Hands slightly wider than shoulder width.
  • Keeping a straight line, lower yourself below the dumbbells’ level to stretch your pecs.
  • Return to the starting position.

11. Standing Chest Press

Standing chest presses are a dumbbell chest workout that targets the pecs. It stimulates new muscle growth and helps to build up deeper chest muscles.

  • Grab a dumbbell and hold it between your hands.
  • Slowly squeeze dumbbells with your palms while positioning them in front of you.
  • As you extend your arms, push the weight back until they are fully extended.
  • Continue to repeat the reps until you reach the desired number.

12. Dumbbell Floor Alternating Chest Press

This dumbbell chest workout is great because it targets one side of the chest at a time. It also engages smaller muscles.

  • Hold dumbbells with both hands in an overhand grip while lying on the floor.
  • Slowly push up one dumbbell while keeping your elbows bent 90 degrees.
  • Push the dumbbell back up and return to the original position.
  • Repeat the exercise a few times, continuing to alternate the movements.

13. Landmine Press

  • The Landmine Press is an innovative and simple movement that targets the upper chest muscles. Place a standard Olympic barbell on the landmine attachment or in a corner. Use a towel to protect the wall. Then, add the weight at the other end.
  • With one hand, grab the end that is weighted. Push the bar up from a standing position. This will put extra emphasis on the upper part of the chest.
Chest Workouts Without a Bench

14. Renegade Row: Dumbbell Pushups

Targets: Chest and shoulders, biceps and core

Push Back to Renegade Row

  • Start in the top position of a dumbbell press-up with a neutral grip (palms forward) or a 45-degree angle. For balance, place your feet slightly wider than shoulder-width apart.
  • Press up and lower your elbows.
  • Bring the dumbbell to your ribcage at the top of a push-up.

*Avoid opening up your body to generate force or moving your hips sideways to start the row. Keep your chest pointing down at all times. Use a lighter weight if you cannot.

Conclusion:

To avoid injury and get the most out of these exercises, it’s crucial to use appropriate weights and maintain good form. Although performing chest exercises without using a bench is effective, combining it with other chest workouts will help to develop chest muscles and increase upper body strength.

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