8 Doable Dumbbell Chest Exercises Without A Bench To Sculpt Your Upper Body

Exercising is the best option that you can pick for your health and well being. What you must realize is physical activities are versatile with your simple modifications. If you have dumbbells at home, you can practice high impact exercises with least equipment. Dumbbells is a super exercising tool that you must utilize. You don’t even need a bench to do dumbbell chest exercises. And here it is, Best Dumbbell Chest Exercises Without A Bench which make you much healthier in a easy way!

Burning calories and strength training add to your health. And it is possible with dumbbell chest exercises without a bench. You don’t look for any excuses as these aid to sculpting your body as well.

A list of dumbbell chest exercises must be included to your workout routine. Drill the below given exercises for a fit and firm upper body. You are provided with all the information that makes it healthful workout.

Are You Looking for Few Dumbbell Exercises But Without A Bench?

1. Standing chest press

Do you just have the dumbbells for exercising? That’s what all you need to practice this exercise. Practicing the standing chest press dumbbell exercise without bench strengthens your muscle tissues. It increases muscle power and upper body balance.

How to do?

1. Pick a dumbbell and follow the steps.
2. Stand straight spreading your feet shoulder width apart.
3. Place the end of the dumbbell in between your palms and stretch out your hands.
4. Hold the dumbbell in front of your chest and bend your arms.
5. Now press the dumbbell with your palms to create a stretch in your chest muscles.
6. Move away the dumbbell from chest while pressing with your palms until the arms are extended.
7. Repeat the arms stretching and bending movement.

How many reps?

Repeat 10 times and 3 sets

Exercise targets

The exercises targets shoulders, arms including biceps and triceps, erector spinae.

Precautions

• Never lower the dumbbells below shoulders as it affects your rotator cuff
• Focus on your core to avoid lower back pain

2. Standing upward chest fly

If you are suffering with sore shoulders then start practicing this exercise. It targets the right muscles in your chest and shoulder to get rid of the tightness. The dumbbell fly also sculpts your chest and gives you a firmer upper body.

How to do?

1. Start with a standing position spreading your feet width apart.
2. Pick two dumbbells in each hand and place your hands at sides holding the weight in hands.
3. Stretch out your arms while bringing them upwards and keep your elbows straight.
4. Let your arms be parallel to the floor or at chest level.
5. Hold the position and return the dumbbells to the sides of your body to complete a rep.
6. Repeat the same steps for a set.

Note: You can do it with single hand a time

How many reps

Repeat 10 times and 3 sets

Exercise targets

The exercises targets chest, arms including triceps and biceps, shoulder muscles

Precautions

• Start with minimum weight and then increase after a week to avoid injuries
• Practice the exercise sitting on a ball or sitting on the mat

3. Dumbbell push ups

It is a full body workout which can be an asset for your strength training. The exercise builds your core which is a crucial factor. Practice the basic push ups until you are perfect at it. And then upgrade to the dumbbell push ups. It is one of the high impact chest dumbbell exercise without bench.

How to do?

1. Get into plank position with dumbbells handy in front of you.
2. Hold the dumbbells in each hand placing them on the floor.
3. Press your toes into the floor for a comfortable legs balance.
4. Straighten your back and then gently bend your elbows where your chest comes closer to the floor.
5. Once you are right in basic push up position raise your chest up by extending your elbows and arms.
6. Then bend your elbows back to get your chest closer to the floor.
7. Repeat the same steps to complete a set.
8. Relax and keep continuing

How many reps?

Repeat 5 times and 3 sets

Exercise targets

It targets your chest muscles, shoulders muscles, arms including triceps and biceps, upper back and abdominal muscles

Precautions

• Get into a balanced and stable plank position
• Keep your shoulders backs at the starting step
• Hold your pelvis muscles to prevent strain to your lower back

4. Dumbbell floor press

Are you beginner at dumbbell exercises? Then this makes a helpful exercise to kick start the chest dumbbell exercise without a bench. You can practice it conveniently with less weight.

It applies less strain on your shoulder while practicing it. It strengthens muscles multiple muscles. You must follow the right instructions and precautions for effectiveness.

How to do?

1. Lay down on your back on the floor and bend your knees.
2. Keep the dumbbells ready at your sides. Pick a dumbbell in each hand.
3. Let your arms rest on the floor while holding the dumbbells in hand.
4. Elbows must touch the floor. Dumbbells must be above your chest level and below your elbows.
5. Now stretch your arms by facing the dumbbells towards up straight.
6. Pause for 2 seconds and bring the dumbbells back with arms on to the floor to complete a rep.
7. Continue the same steps by repeating the movement and relax.

How many reps?

Repeat 5-10 reps and 3 sets

Exercise targets

The exercise targets chest muscles, abdominal muscles and triceps

Precautions

• Press your shoulder blades into the floor for powerful movement
• Place the dumbbells to handle rightly for practicing. Take the help of an exercise partner to hold the dumbbells safely.

5. Dumbbell T push ups

If you are looking for a push up variation to upgrade your workout then start to master this exercise.You can practice this exercise without dumbbells prior to using the weight to understand your body mechanism.

It is an exercise that acts as a full body workout with vigorous movements. And also it strengthens your core and makes your body more flexible. It is a brilliant option when you have dumbbells for chest exercise even without a bench.

How to do?

1. Start with the basic push up position.
2. Make sure your keep the dumbbells handy at the sides.
3. Get a fine grip holding a dumbbell in each hand.
4. Lower your body and let your chest come closer to the floor.
5. Press your toes into the floor and then turn towards your right side slightly. Lift the right hand holding the dumbbell still keeping the dumbbell in other hand on the floor.
6. Bring the dumbbell back to the floor placing it on the floor.
7. Repeat the same steps by turning your body towards left and lift your left hand carrying the dumbbell up and then down.
8. You have successfully completed the rep! Now pause and restart.

How many reps?

Repeat 5 times and 2 sets

Exercise targets

This exercise targets chest muscles, shoulders and triceps, abdominal muscles, upper back muscles

Precautions

• First practice the exercise without a dumbbell to master it
• Never take the dumbbells above your head. Stop and restart the exercise with starting position in that case

6. Dumbbell pull over on an exercise ball

How to do?

1. Get your exercise ball and sit straight on it holding the dumbbells in each hand.
2. Then widen your feet apart and extend your legs.
3. Slowly move forward and lay your back on the ball while keeping your feet on the floor.
4. Bend your elbows and your triceps should be facing parallel to the floor.
5. Extend your arms and raise the dumbbells towards the ceiling.
6. Keep your arms straight and pause for 2 seconds.
7. Slowly bring the dumbbells back for your triceps parallel to the floor.
8. Repeat the steps for few more times to complete a set.

How many reps?

Repeat 5 times and 2 sets

Exercise targets

This exercise targets chest muscles, shoulders muscles and triceps

Precautions

• Don’t let the dumbbells touch when you raise them up
• Be gentle while lowering the dumbbells and even when you raise them up

7. Single arm floor chest press

The exercise is to boosts the stability in your chest and core. You can get a balance with regular practice of this dumbbell chest exercise which is doable without a bench. It becomes one of the high intense workouts of strength training.

How to do?

1. Gently pick a dumbbell with your right hand while place your left hand on the floor.
2. Bend your knees and place your feet on the floor.
3. Make sure that the dumbbell is at chest level with the right elbow at 90 degree angle.
4. Stretch your arms by holding the dumbbell in hand and facing it towards the ceiling.
5. Pause there with straightened arms and elbows.
6. Slowly bend your elbows and come back to starting position.
7. And you have completed a rep. Relax and repeat the same steps.
8. Switch the side from dumbbell in right to left hand.

How many reps?

Repeat 5 times and 2 sets

Exercise targets

The exercises targets chest muscles, abdominal muscles, triceps

Precautions

• Take time after placing your arms on the floor.
• Push your shoulder blades in the floor to gain more power

8. Svend press

If you want to stimulate your muscle growth then you can use dumbbells instead of plates. This allows you practice with more weight and strengthen your muscles. No bench dumbbell chest exercise opens your chest while practicing the vigorous movements.

How to do ?

1. Start with a standing position spreading feet shoulder width apart.
2. Keep your shoulder straight and open your chest.
3. Hold the two dumbbells touching the ends.
4. Bend your elbows for the dumbbells to be parallel to the floor.
5. See that the dumbbells are closer to your chest which becomes your start position.
6. Extends your arms where your elbows become straight.
7. Hold the pose for 2 seconds and then return to the starting position.
8. Repeat the same steps to complete a set.
9. Relax and restart

How many reps?

Repeat 10 times and 3 sets

Exercise targets

The exercise targets the triceps

Precautions

• Extend your arm muscles and elbows for right practice
• Squeeze the muscles to create a stretch in your chest throughout the exercise

You have the high intense chest exercise using the dumbbells but without a bench. And a few exercises are given for beginners. These exercises add an impact to your cardio workout for fitness. You can try them at home when you have least access for workout equipment. But the only thing you must do is, be mindful when handling the dumbbells. Follow the instructions and take a view of the visuals that are attached for your better practice.