Best Chest Workouts With Dumbbells For Women

The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

How to do it

1. Lie back on a bench, squeezing your shoulder blades together.
2. Place your feet flat on the ground, under your knees.
3. Hold the dumbbells outside shoulder-width apart, above your chest.
4. Keep your elbows at a 45-degree angle and engage your core.
5. Extend your arms fully and then lower the dumbbells back to starting position.

The Dumbbell Floor Press is a great upper body exercise that strengthens your chest, triceps, and shoulders. It is safer than the bench press because it allows for a more controlled movement and is perfect for those who want to limit strain on their shoulders.

How to do it

1. Lie on your back on the floor with your knees bent and feet flat on the ground.
2. Keep your head, shoulders, and butt on the floor, squeezing your shoulder blades together.
3. Hold dumbbells above your shoulders with arms extended straight up.
4. Engage your core by tightening your stomach muscles.
5. Lower the dumbbells by bending your elbows at a 45-degree angle until they touch the floor.
6. Exhale and press the dumbbells back to the starting position.

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

The Single Arm Floor Press is an exercise that strengthens your chest, triceps, and shoulders while also engaging your core. You lie on the floor and press a dumbbell upward with one arm, then lower it back down, helping improve balance and coordination by working one side of the body at a time.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Ensure your head, shoulders, and butt are in contact with the floor.
3. Hold a dumbbell in your left hand above your left shoulder with your arm extended.
4. Brace your core and bend your left elbow at a 45-degree angle.
5. Lower the dumbbell gently to touch the floor, then exhale as you press it back up to the starting position.
6. Repeat on the opposite side with your right arm.

The Dumbbell Incline Bench Press is a great exercise to strengthen your chest and shoulders. By using dumbbells, you improve stability and balance, helping to build strength in both sides of your body.

How to do it

1. Lie on a bench with your back supported and your shoulder blades squeezed together.
2. Keep your feet flat on the ground and adjust the bench to a 45-60 degree angle.
3. Hold the dumbbells just outside shoulder-width at shoulder height.
4. Brace your core and extend your arms straight up at a 45-degree angle from your body.
5. Exhale as you lower the dumbbells back to the starting position.

The Dumbbell Decline Bench Press targets the lower chest, shoulders, and triceps. It is performed on a decline bench, allowing for a focused workout on the lower part of your chest.

How to do it

1. Lie back on a decline bench with your shoulder blades squeezed together.
2. Keep your heels on the ground and ensure the bench is in contact with your head, shoulders, and butt.
3. Hold a dumbbell in each hand beside your shoulders with palms facing forward.
4. Brace your core and press the dumbbells up until your arms are straight, keeping elbows slightly bent at a 45-degree angle.
5. Lower the dumbbells back to the starting position.

The Dumbbell Decline Fly focuses on building strength and definition in the lower chest. This exercise also works your shoulders and biceps, providing a great stretch and challenge for muscle growth.

How to do it

1. Secure your legs on the decline bench and lie back, squeezing your shoulder blades together.
2. Ensure your head, shoulders, and butt stay in contact with the bench.
3. Hold the dumbbells above your shoulders with palms facing in and elbows slightly bent.
4. Lower the dumbbells out to the sides in a wide arc while keeping your elbows slightly bent.
5. When the dumbbells reach chest height, exhale and lift them back to the starting position.

The Dumbbell Incline Fly targets the upper chest and helps improve muscle definition and shoulder flexibility. This exercise is performed on an incline bench, engaging your upper pectorals, deltoids, and triceps for a well-rounded upper body workout.

How to do it

1. Lie back on an incline bench set at 45-60 degrees, keeping your shoulder blades squeezed together.
2. Place your feet flat on the ground, with heels under your knees.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and lower the dumbbells in a wide arc to the side without bending your elbows.
5. Lower until the dumbbells reach chest height, then exhale and lift them back to the starting position.

The Incline Dumbbell Squeeze Press is a great exercise to strengthen your upper chest, shoulders, and triceps. By using an incline bench and squeezing the dumbbells, you can effectively work your muscles while maintaining tension in your chest.

How to do it

1. Set the bench to a 45-degree incline.
2. Hold a dumbbell in each hand with palms facing in, resting them on your chest.
3. Press the dumbbells together as you extend your arms above your chest.
4. Squeeze the dumbbells as you lower them back to the starting position.

The Dumbbell Squeeze Press is an exercise that mainly works your chest, shoulders, and triceps. By pressing the dumbbells together, you keep constant tension on your chest, making it effective without needing extra equipment.

How to do it

1. Lie flat on a bench with a dumbbell in each hand, palms facing in, resting on your chest.
2. Press the dumbbells together and raise them above your chest, extending your arms.
3. Keep pressing the dumbbells together as you lower them back to the starting position.

The Dumbbell Larson Press is a chest exercise that targets your chest, shoulders, and triceps without using your legs for support. By elevating your legs, you focus more on upper body strength and stability, helping improve your bench press form.

How to do it

1. Hold a dumbbell in each hand.
2. Lie back on a flat bench with your legs extended and toes pointing up.
3. Position the dumbbells wider than shoulder-width, palms facing your feet.
4. Keep your head, shoulders, and hips on the bench.
5. Press the dumbbells above your chest, engaging your chest muscles.
6. Pause at the top, then slowly lower the dumbbells back down.

The Leg Raise With Dumbbell Pull Over is a workout combining a leg raise and a dumbbell pull over. This exercise works your core, shoulders, and back, helping to improve strength and stability.

How to do it

1. Hold a dumbbell with both hands, gripping the head firmly.
2. Lie back on a flat bench with the dumbbell resting on your chest.
3. Lift your legs off the ground, extending them straight up.
4. Move the dumbbell overhead, keeping your arms straight up from your shoulders.
5. Engage your core and press your back against the bench.
6. Lower your arms and legs together towards the floor in a controlled motion.
7. Pause briefly at the bottom, then pull the arms and legs back up to the starting position.

Around the Worlds is an exercise focused on strengthening the shoulders and chest. You will move dumbbells in a circular motion above your head, helping improve arm mobility and muscle activation.

How to do it

1. Lie on your back on a bench with feet under your knees.
2. Hold a dumbbell in each hand beside your hips, palms facing up.
3. Raise the dumbbells in a circular motion above your head while keeping your elbows slightly bent.
4. Lower the dumbbells back to the starting position and repeat.

The Alternating Dumbbell Bench Press is a chest exercise that works your pecs, shoulders, and triceps. It involves lifting one dumbbell at a time, helping to improve balance and strengthen your core. This exercise also helps enhance muscle endurance by keeping the muscles under tension longer.

How to do it

1. Lie on your back on the bench with your shoulder blades squeezed together and feet flat on the floor.
2. Keep your head, shoulders, and butt on the bench.
3. Hold a dumbbell in your left hand above your chest.
4. With your core tight, extend your left arm straight up at a 45-degree angle from your body.
5. Lower the dumbbell back to the starting position while exhaling.
6. Switch to your right arm and repeat.

The Incline Svend Press is an exercise designed to strengthen the upper chest and shoulders. By pressing two weights together while on an incline bench, you enhance muscle activation in your chest.

How to do it

1. Sit on a 45-degree inclined bench with your feet shoulder-width apart.
2. Hold a weight plate with both palms just above your chest.
3. Press the plate up towards your chest and keep pressure on it with your palms.
4. Slowly return the plate back to the starting position.