Best dumbbell chest exercises for men

The best dumbbell exercises for a big, strong and defined chest

Want a bigger, broader and chiselled chest? Do these best dumbbell exercises to build a big chest at home or in the gym to make your better-body dream a reality!

How to do the barbell bench press to build a big chest

Dumbbell bench press

Targets: Chest, triceps, front shoulders
Sets: 3-5 Reps: 8-12 Rest between sets: 60sec

Why do the dumbbell bench press?

It works all parts of your chest, as well as your front shoulders and triceps, making it one of the most effective dumbbell chest-building moves.

Check out our guide to perform the perfect dumbbell bench press!


Incline dumbbell hammer bench press

Targets: Upper chest, triceps, front shoulders
Sets: 3-5 Reps: 8-12 Rest between sets: 60sec

Why do the incline dumbbell hammer bench press?

The incline shifts more of the workload to the upper portion of your pecs, to build more muscle there to increase the size and width of your chest, while still working your triceps and front shoulders.

Here’s our Big Move Masterclass on how to perfect your incline dumbbell bench press!


Decline dumbbell bench press

Targets: Lower chest, triceps, front shoulders
Sets: 3-5 Reps: 8-12 Rest between sets: 60sec

Why do the decline dumbbell bench press?

The decline angle moves a greater proportion of the heavy lifting to the lower part of your pecs, to building more muscular size and definition to create a broader and more impressive upper torso.

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Incline dumbbell flye

Targets: Chest, front shoulders
Sets: 3-5 Reps: 8-12 Rest between sets: 60sec

Why do the incline dumbbell flye?

This big chest dumbbell exercise is one of the very few moves to “isolate” the chest muscles, meaning they have to do all of the work and don’t get any help for “supporting” muscle groups so results in big gains. Just don’t go too heavy to safeguard your delicate shoulder joints.

Check out our guide to the best chest-building cable machine moves to sculpt a bigger and broader chest!

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