Chest Exercises with Dumbbells Without Bench

Within this guide, you’ll learn the best chest exercises with dumbbells that you can do without a workout bench. Can you build big pecs at home as the bodybuilders have? Of course not since they lift big doing barbell bench press. However, if you’re dedicated and have a well-planned workout, you can build shaped and firm pecs for sure.

What are we going to talk about here?

  • Show you do the best dumbbell chest exercises without a bench.
  • Talk about how to target various parts of your chest (lower, upper, etc.)
  • How to have a chest workout at home for size and strength.

Dumbbell Chest Exercises without a bench

#1 Dumbbell Floor Press

Floor press has its cons and pros. The disadvantage is that we can get a shorter range of motion (ROM) compared to laying on the bench. This way, muscle activation isn't as beneficial. But, we can lift heavier weights, so it has positive effects on muscle size. It works the entire chest.

  • Lie down, bend your knees and hold the dumbbells with an overhand grip. Your triceps are on the floor and at the chest level.
  • With right-angled forearms, push the dumbbells towards the ceiling while you exhale.
  • At the top, pause for a moment and squeeze your pecs.
  • Slowly lower the weights back to the starting position, but don't drop your arms.

#2 Single-arm floor press

Since we use only one dumbbell, the pressing requires more control from the chest, shoulder, and core. Otherwise, we fall to the side. This exercise also gives more contraction since we have more room, the other dumbbell isn't in the way at the top. Also, it's useful to cure muscle imbalance.

The starting position is the same as if we were doing the regular floor press, but it requires much more control.

#3 Reverse chest press with dumbbell

Instead of overhead grip, try the reverse grip, which lets us target the outer parts of the chest a little bit more. The execution is the same.

#4 Decline dumbbell press with no bench

Decline drills focus on the lower parts of the pectoralis, which is part of the pectoralis major, so it isn't a standalone muscle group. The best way to imitate the incline bench is by placing your feet on something elevated. But, you should keep your back straight during the entire exercise.

  • Lie down by holding the dumbbells with an overhand grip and put your feet on something elevated.
  • Push your torso up so that your back is straight with the power of your core (bridge position) and keep it.
  • Push the dumbbells away from you with a bit of angle towards the floor. If you push it vertically, mainly your shoulders work. Test to find the optimal angle when your chest muscles are engaged instead of your front delts.
  • Slowly lower the weights back, but don't drop your elbows.

Alternative lower chest exercises: decline push-ups.

#5 Dumbbell push-ups

Push-ups are the best bodyweight exercises to target your chest. By using dumbbells, we can get deeper. Plus, more control is required since the dumbbells want to roll to the sides. Both difficulties lead to better muscle engagement and muscle growth.

The completion is the same as if you were doing standard push-ups.

#6 Incline dumbbells press

Incline dumbbells press

Incline presses are upper chest practices. Without an adjustable workout bench, it's quite complicated to imitate this exercise. Maybe you can try to do it on a chair, pouf or the edge of the bed. You can also use a stability ball instead.

But, be careful, use something stable, and don't use heavy weights.

  • Lie on the elevated furniture with your upper back on it and with dumbbells with an overhand grip.
  • Plant your feet and push your hips up so that your back is aligned.
  • Push the weights towards the ceiling, and top pause for a moment and tighten your chest. Exhale.
  • Slowly lower your arms back to the starting position. Inhale.

Alternative: incline push-ups.

#7 Dumbbell flyes on floor

Flyes are beneficial to stretch the pectoral muscles. But, it's essential to perform the movement correctly to get the benefits. When you do it, imagine you hug a big tree and bend your elbows that way and keep that form during the entire exercise.

  • Lie on the ground. Push the dumbbells up with palms facing each other.
  • With bent elbows, lower the weights, but don't drop them.
  • Push the dumbbells back to the starting position.

#8 Incline flyes with a stability ball

Perform the incline flyes the same way as regular flyes but fix your feet carefully to keep your stability. This exercise targets the upper chest and the core.


Standing dumbbell chest exercises aren't so well-known, but they are excellent to target the inner chest and add variety to your workout. Svend or standing chest press is one of the best.

  • Stand with a straight back and hold a single dumbbell in front of you with both hands.
  • Push the weight away from your body and squeeze your pecs.
  • Don't lower your arms during the exercise.
  • Ger the DB back the start position.

#10 Standing dumbbell upward chest fly

  • Stand with an aligned torso and hold the dumbbells next to you.
  • With slightly bent arms, lift the weights upward and towards your chest.
  • Bring them until your hands are in front of you.
  • Stop for a moment and squeeze your pecs.
  • Slowly lower the weights back to the start position.

Written by Imre

Imre has been working out for over 20 years. He likes all sorts of strength training and boxing. Since he's a busy father he works out only at home.