If you’re a fan of international chest day, but only have dumbbells to workout with, you’re going to love this workout template.
The muscles of the chest are incredibly fun to train. The pump that follows a solid chest training sessions rivals that of any other muscle group of the body.
There’s also a reason why most bodybuilding workouts have an emphasis on chest workouts.
A wide chest provides an illusion of a wider upper body. This can help if attaining an “X-frame” physique is a personal goal of yours.
The chest is also a very functional muscle group. The largest push muscles of the body are required for a number of daily tasks from pushing open doors you walk through every day to pushing your car that ran out of gas to the nearest gas station.
So, in this article I am going to provide a dumbbell workout that I would personally perform. It should be seen as a template for you to modify in whatever ways necessary to fit your individual needs, abilities, and goals.
Dumbbell Chest Workout Overview
The following workout assumes you have two pieces of equipment available to use: A set of adjustable dumbbells and an adjustable bench.
The workout focuses on training the muscles of the chest from a variety of angles and planes of motion.
The workout can be used as a standalone workout in a bro split style of training, or it can be added to another training style if you would like an extra day to emphasize your chest.
Dumbbell Chest Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Bench Press | 3-5 | 6-12 |
| Incline Dumbbell Bench Press | 3-5 | 8-12 |
| Push Up on Dumbbells | 3-4 | 10-12 |
| Dumbbell Chest Fly | 3-4 | 12-15 |
Final thoughts on Dumbbell Chest Workouts
In the workout above, we provided a sample workout template that shows how you can train the muscles of the chest with a set of dumbbells and an adjustable bench.
If you have goals of building a wide chest, adding in chest-specific training throughout your week could be a helpful approach in achieving your goal.
If you do not have access to an adjustable bench, you may need to modify the workout template by choosing bodyweight exercises and floor based exercises to perform a comprehensive dumbbell only chest workout.
For instance, a dumbbell bench press variation could be performed as a dumbbell floor press. A dumbbell chest fly could be performed as a floor dumbbell chest fly. And an incline dumbbell bench press could switched out for a feet elevated pushup.
If you have any questions about chest workouts or dumbbell only workouts, please feel free to leave a comment below.