Dumbbells can be very effective in helping you build your chest muscles. This is because they recruit more muscle fibres and require you to stabilise them. As a strength and conditioning coach, when training clients, I have also preferred using dumbbells for muscle development. Still, when combined with compound movements, you’re likely to see even greater muscle gains.
Here are your working sets
- Flat Press – 4 sets of 8–12
- Incline Press – 4 sets of 10–12
- Flys – 4 sets of 12–15
- Incline Narrow Press – 4 sets of 12
- Press-ups – 4 sets of 12
1. Dumbbell flat Chest Press
Why: Builds overall chest size and pressing strength.
How:
- Lie flat on a bench, dumbbells in each hand.
- Lower them slowly until your elbows are just below chest level.
- Press back up and squeeze your chest at the top.
Tip: Don’t let the dumbbells touch; keep tension on your pecs.
2. Dumbbell flat Chest Press
Why: Targets the upper chest and front delts. Great for giving you that all-around chest.
How:
- Set the bench to a 30–45° incline.
- Press the dumbbells up and together, starting from a shoulder-level position.
- Control the descent—no bouncing.
Tip: Avoid arching your lower back. Stay tight.
3. Flat Dumbbell Flys
Why: Stretches and isolates the chest. Great for muscle activation.
How:
- Lie flat with arms extended above your chest, with a slight bend in the elbows.
- Open your arms wide, as if in a hug, until you feel a slight stretch.
- Squeeze the chest to bring them back up.
Tip: Keep the movement slow and controlled.
4. Incline Narrow Dumbbell Press
Why: Emphasises inner chest and adds tension near the sternum.
How:
- Use a slight incline.
- Hold dumbbells close together, palms facing in.
- Press up while keeping the dumbbells touching throughout.
Tip: Focus on squeezing your chest, not your triceps.
5. Press-Ups
What it hits: Full chest, triceps, and core
How to do it:
Hands slightly wider than shoulders
Lower your chest close to the floor
Push up while keeping your core braced
Keep in mind: Control each rep. Don’t rush.
Rest: 60–90 seconds between sets.
Focus: Slow, full-range reps with strong contractions.
Train with intent. Keep your form tight.
And don’t overcomplicate it—chest grows from consistency, not magic.
Would you like a version with photos or graphics? I can mock that up too.
