Workouts With Dumbbells For Arms And Chest

When using the dumbbells to target your chest muscles, you are likely to also work your arm muscles. In the following passages, there are various good chest workouts with dumbbells that also work the arm muscles. As such, there are chest workouts that can be done using dumbbells. In addition to that, there is also a list of arm dumbbells workouts that primarily targets the arms muscles.

Besides that, there are also back and shoulder dumbbell workouts listed in the following paragraphs. Some exercises that are listed below can be done while sleeping on the floor while others can be done while standing.

For example, some exercises listed below include reverse dumbbell chest press, dumbbell T push-ups, standing dumbbells chest fly, two arms triceps extension, and many others.

Dumbbell Chest Workout Without Bench.

There are various chest workouts with dumbbells that don’t need a bench. You can do workouts that target your chest while seated or standing. Below are some exercises that you can do;

Reverse Dumbbell Chest Press.

The reverse dumbbell chest is done when lying down. The exercise targets the pecs, deltoids, and tricep muscles. It makes these muscles stronger to do the push and pull moves. You can also carry objects from one place to place easily as it lowers injury risks. Follow the steps below to do the exercise;

1. Firstly, lie down on the ground and face upwards with your feet planted on the floor and knees bent.
2. Grasp a pair of dumbbells using an overhand grip. Make sure that the upper arms are resting on the floor with dumbbells at chest high by your sides.
3. Push the dumbbells up towards the roof. Pause for a second and lower the arms to the starting position.
4. Repeat as much as you can.

Dumbbell T Push-Ups.

This exercise does not require a bench. You just need a pair of dumbbells to work your chest. The dumbbell T push-ups primarily strengthen the pecs. In addition to that, it works the deltoids, anterior serratus, lats, and the core. To do the exercise; follow the steps below;

1. While holding a pair of dumbbell, position your body to a push-up position. Make sure that you are balancing onto the dumbbells.
2. Lower your body towards the floor and push up your body before reaching the floor.
3. While push up, raising the other arm up towards the roof until it is fully stretched with the arm pivoting on the floor also fully stretched.
4. Lower raised arm back to the floor and lower your body to the floor and as you rise up, raise the other arm towards the roof.
5. Keep on alternating the arms.
6. Repeat as much as you can.

Dumbbell Chest Exercises Standing.

Using a dumbbell to develop your chest muscles increases the intensity of the exercise. In addition to that, the dumbbells are good at strengthening your muscles to lower injury risks. As you use the dumbbells to work your chest, you also engage your arm muscles. Below are the exercises that you can do while standing;

Standing Dumbbell Chest Fly.

This exercise can beginner-friendly. It targets the pectorals muscles making your chest broader. Besides strengthening the chest muscles, It also works your arm muscles such as triceps. In addition to that, the standing dumbbell chest fly also strengthens your shoulder muscles. To do the exercise; follow the steps below;

1. While holding a pair of dumbbells, stand with your feet at shoulder-width apart.
2. Let your arms hang by your body side with palms facing forward.
3. Raise your arms up until they are at chest level and squeeze the chest at the top of the movement.
4. Lower your arms to the starting position.
5. Repeat to meet the number of reps and sets of your choice.

Standing Chest Press.

This is another beginner-friendly exercise. It primarily targets the pecs. In addition to that, it also strengthens the deltoids, rotator cuff, triceps, biceps, and erector spinae. To do the exercise; follow the steps below;

1. Stand with your feet at shoulder-width apart and hold a dumbbell with your palms. Make sure that the dumbbell is in front of your chest with your elbows bent.
2. Push the dumbbell away from the chest until the arms are fully stretched.
3. Return the dumbbell to the starting position.
4. Repeat as much as you can.

Chest Exercises At Home.

You can successfully pump up your chest without using the gym facility. There are good exercises that you can do at home to target your chest muscles. Below are the exercises for the chest;

Dip Push-Ups.

Dip push-ups primarily target your upper chest muscles and it is one of the upper chest workouts. It makes them stronger and bigger. However, it works the lower chest muscles to a lesser extent. To do the exercise; follow the steps below;

1. Pile books on the floor at shoulder-width apart and let them be between 5 and 8 inches high.
2. Get into a push-up position and place your hands on top of the books.
3. Push your arms against the books so that you raise your upper body upward.
4. Reverse the move to lower your body to the starting position.
5. Repeat.

Handstand Wall Walk.

The handstand wall walk exercise is a bit difficult for beginners. However, it is good for building chest muscles. Besides strengthening your chest, the handstand wall walk exercise also works your arms and shoulder muscles.

It improves coordination and balance. To do the exercise; follow the steps below;

1. Plant your hands on the floor a bit wider than shoulder-width apart and bring your feet up against the floor. Make sure that you are facing the wall.
2. Then start walking sideways along the wall.
3. You can take 10 to 15 steps and rest then take another step until you reach the number of desired reps.

Dumbbell Workouts.

Most of the chest workouts with dumbbells are good at strengthening your muscles. They also develop muscle mass and bone density. They prepare your body to lift, push, and pull objects. Some great exercises have been discussed above.

If you want to target the upper chest, you can try dumbbell bench press, incline chest press, dumbbell flys, and many others. Then if you want to work your lower chest muscles, you can try lower chest workouts dumbbell floor press, incline dumbbell bench fly.

Chest Day Dumbbell Workout.

As you dedicate a day to work your chest, you may consider various exercises that work your chest muscles in different ways. You can do exercises that open up your chest, or exercises that make your chest bigger, and more. There are various exercises that can help you realize your goals. Some exercises have been listed above. You can revisit them and create your chest day dumbbell workout.

Dumbbell Shoulder Exercises.

Some chest workouts with dumbbells that have been discussed above are also good for your shoulders. However, if you want to primarily work your shoulder with dumbbells, you can do exercises such as dumbbell rear delt fly, seated dumbbell shoulder press, rear delt row, dumbbell lateral raise, and many others.

Dumbbell Back Exercises.

Having a strong back is good for maintaining a good posture. You can do dumbbell back exercises to make your back muscles stronger. For instance, some exercises that you can do include; single arm bent over row, renegade row, and many others.  Below is one of the exercises that you can do;

Stiff Legged Dumbbell Deadlift.

The stiff  legged dumbbell deadlift exercise is beginner-friendly and it strengthens your back muscles. Besides working your back muscles, it also works your arm muscles. To do the exercise; follow the steps below;

1. While holding a pair of dumbbells, stand with your feet at shoulder-width apart.
2. Let your arms hang in front of you.
3. Bend your body to lower the dumbbells until they reach your feet.
4. Return your body to the starting position. Keep your spine neutral as you do all the moves.
5. Repeat the moves as much as you can.

Dumbbell Tricep Exercises.

Dumbbell workouts are good for developing muscle mass and making your muscles stronger. To pump up your muscles, you can take advantage of the dumbbells and do several exercises that primarily target the triceps. Below are the exercises that you can do;

Two Arms Triceps Extension.

The two-arm triceps extension primarily strengthens the triceps. Besides that, it also works the chest, shoulder, and back muscles. To do the exercise, follow the instructions below;

1. Stand with your feet at shoulder-width apart and hold one dumbbell with both hands behind your neck or head.
2. Extend your arms up above your head until they are fully stretched. Pause for to a count of 2 at the top of the movement
3. Lower the dumbbell down to the starting position behind your head.
4. Repeat the moves as much as you can.

In addition to that, other exercises that you can do include dumbbell close grip, incline hammer curl, bent over dumbbell row, and many others.

Final Thoughts

Using weights is good for challenging your muscles. The weight makes your muscles stronger. In addition to that, your muscles gain muscle mass. There are several chest workouts with dumbbells that are good at making your chest bigger and stronger.

As mentioned above, some exercises that work your chest can also work several upper body muscles such as triceps, biceps, deltoids, and many others. For instance dumbbell exercises such as dumbbell T push-ups, standing chest press, stiff-legged dumbbell deadlift work various muscles such as the pecs, deltoids, triceps, back, core, and many other muscles.

Some of these dumbbell chest workouts are the best chest workouts for men, and they also qualify to be chest workouts for women.

Which dumbbell chest and arms workouts have you tried? Share your experiences below.