You don’t need the gym to build a stronger chest — just a pair of dumbbells and these 5 moves

a man lying on a mat performing dumbbell presses
(Image credit: Shutterstock)

The key to building chest muscle isn't just about hitting your upper body at the gym every day. You can get a great chest pump at home so long as you have a dumbbell to work with and these five exercises.

This minimal equipment workout comes from fitness trainer Matt Fox and is one to save for your next upper body session. Strengthening your chest muscles not only enhances your upper body physique but more importantly contributes to overall upper body strength and functional fitness. 

Thanks to the versatility and accessibility of dumbbells, you can achieve impressive results from the comfort of your home or gym, regardless of your fitness level. If you're interested in the benefits of progressive overload training, it could be worth getting your hands on a pair of the best adjustable dumbbells. This style of weight allows you to work with multiple weight sizes from one model. 

Ready to check out this chest routine?

Centr Smart Stack 50 Adjustable Dumbbells: was $249 now $199 @ Walmart

Centr Smart Stack 50 Adjustable Dumbbells: was $249 now $199 @ Walmart
These adjustable dumbbells vary from 5 to 50 lbs with adjustments in 5 lb increments. Featuring a comfortable rubber handle, they ensure a secure grip, even during intense workouts. Simply rotating the handle allows for quick load changes, making them perfect for pairing with Centr's virtual workouts.

What is the workout?

There are five exercises to complete. Fox demonstrates each move in the video above and also includes recommendations on how many reps to aim for in each exercise. However, it's fine to create your own rep and set numbers for a routine like this as you learn the moves and get comfortable with the weight.

Incorporating these five exercises into your dumbbell chest workout can contribute to significant strength gains and enhanced muscle definition. How come? Well let's take a look at each exercise.

Crush grip push-ups engage not only the chest but also the stabilizing muscles in your shoulders and arms. Low dumbbell flies isolate the chest, emphasizing muscle activation during the eccentric phase. When you come to the offset push-ups, these will help to challenge core stability as well as the chest, meaning you get a little ab burn while you're at it. The dumbbell pullovers engage both the chest and upper back muscles, promoting balance across your upper body muscles. Lastly, single-arm floor presses will assist in addressing any muscle imbalances and promote unilateral strength.

Your chest muscles play a crucial role in various daily activities, including pushing movements like lifting objects or pushing doors. Strengthening these muscles not only can improve your physique but also improve functional fitness.

Don't feel like you need to start heavy. Using lighter weights initially and gradually increasing resistance as strength improves can help prevent overloading and maintain proper form throughout the workout. Maintaining good form is important in any workout to maximize results and reduce the risk of injury. Proper form ensures that the chest muscles are properly engaged throughout each movement, minimizing strain on other muscle groups and joints. As you try this routine, focus on controlled movement and use your breathing to support the exercise.

More from Tom's Guide

Category
Arrow
Arrow
Back to Dumbbells
Price
Arrow
Any Price
Showing 4 of 4 deals
Filters
Arrow
Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

Read more
a man lying on a mat outdoors doing a dumbbell chest press
No, not push-ups — this 6-move dumbbell workout builds upper body muscle in your chest and triceps
Man performing a dumbbell chest press
Forget the gym — strengthen your whole upper body in 20-minutes with this dumbbell workout
Photo of woman doing dumbbell workout
No gym? Build upper body strength and torch your core with just a pair of dumbbells and 25 minutes
a photo of a woman with strong arms
Swerve the gym — this 20-minute dumbbell workout can be done from home and will build a stronger upper body
Man doing a squat with two dumbbells
No gym needed — instead use this 30-minute dumbbell workout to build full-body strength at home
woman holding dumbbell with defined abs
Skip the gym — build full body strength at home with 1 dumbbell and 5 moves
Latest in Fitness
a woman doing a kettlebell lunge
No gym needed — you just need 1 kettlebell and 30 minutes to build full-body strength and boost your metabolism
Man holding a dumbbell in right hand with elbow flexed during arm workout outdoors
You just need 20 minutes, 1 dumbbell and this superset workout to strengthen your whole body and boost your metabolism
a photo of a woman in her 60's working out
Not swimming or Pilates — a Harvard study reveals this exercise protects memories and keeps your mind sharp
Man squatting
I’m a personal trainer — forget regular squats, and try Spanish squats to reduce knee pain instead
the Orbea Denna on a gravel track
Orbea's new e-bike is designed to tackle both road and gravel — and you can build your own
woman exercising with ankle weights
I exercised with ankle weights for 3 weeks — here's what happened to my body
Latest in Features
Proton VPN logo and in-app screenshots
"If you control online, you control everything" – Proton is taking the fight to internet censorship
A woman with long dark hair falls asleep quickly in a comfy bed dressed with soft white linens
I'm an ex-insomniac turned sleep coach — my 3 top tips to fall asleep quickly
LG G4 OLED in living room
This is the one setting on your HDR TV most people don't know about — here's how to tweak it
Chelsea Manning speaking at the NymVPN launch event
Chelsea Manning-backed NymVPN launches in bid to win the "censorship arms race"
Samsung Q60D QLED TV on console in living room
Here's why more sports games aren't broadcast in 4K — but streaming might have the answer
Asus ROG Ally
I love my ROG Ally, and these 5 simple tweaks help me game longer