There are tons and tons of workouts out there for your chest. However, I feel that some of these workouts require tons of equipment or are difficult to master, so here is a list of what I believe are the best five dumbbell chest workouts. These are also all workouts that you can perform with just a bench and dumbbells. This is equipment that you could have at your home. This chest workout will work out your full chest including the lower, top, and middle. It is important to exercise the whole chest.
1. Dumbbell Bench Press
Obviously, this was going to be on the list. This is probably one of the most simple workouts to perform and all you need is a flat bench and some dumbbells. To perform this, you will lay down flat on the bench with your feet on the ground and then push up with your arms, and then back down. Your arm movement is similar to when performing a push-up. With this workout, do whatever weight feels comfortable to you, but also will challenge you and make you sore. I recommend doing 3 sets of 10 for this workout and taking a minute or two-minute break in between sets.
2. Dumbbell Incline Bench Press
This workout is very similar to the bench press however, you are going to incline your bench at an angle. You will feel this workout more in your upper chest and is also very known. To do this, you will need an adjustable bench. Then you will adjust your bench to about 30 degrees. Again, your feet will be on the ground and your back will be touching the bench. The motion of your arms is very similar to before but you will just be at an angle. I recommend the same amount of sets and reps for this workout, but you will probably need to perform this at a lower weight than before.
3. Dumbbell Flies
The first thing I want to say about this workout is to use a lot less weight. This is probably a more dangerous workout and you will feel this in your chest, but also in your shoulders. Now, to do this workout, you will re-position the bench so that it is at 180 degrees. You will lay down on the bench and stick both of your arms out to the sides, but your palms must be facing the ceiling. Now, you move your arms towards each other almost as if they are going to clap and then go back to where they were before. This is a very difficult workout so do not be discouraged if you have to use very little weight. It is better to start off with little weight and master the form so you can avoid injuries.
4. Dumbbell Decline Bench Press
Again, this is very similar to the incline and normal bench press, but this time you will decrease the angle of your bench so it kind of looks like an upside-down "V". This is a workout that you will feel in your lower chest and I believe is one of the most confusing to explain. You will lay down on the bench, but this time your feet will not be touching the floor and this is because you need to anchor them on the bench so you do not slide off. Once you figure out how to do this, then it is the exact same motion as the normal bench press. This is another 3 sets with reps of 10 and you will probably use a similar weight to your normal bench press.
5. Push-Up
This is a workout that I bring up time and time again and that is because it is one of the best workouts to perform. It will work out your chest, shoulders, and even triceps. If you complete all of the workouts above this one and then perform your push-ups, you will feel it even more. This workout, I recommend doing until failure. This is because you cannot drop weight on yourself when you fail and will give you the best burn and will give you that good workout feeling.
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