Dumbbell and Bodyweight Chest Workout

No bench? No problem. You can still get a solid pec pump using just your bodyweight and dumbbells. Try one of these workouts on your next chest day.

Workout Description

Everybody hates training every body part but the chest. That’s why chest workouts are so popular. They’re a strong favorite among men for both their success in building muscle and the upper-body aesthetic they help achieve. And let’s be honest: it’s a lot more fun to push your limits in the chest exercises than to train for leg day.

A Word About This Workout

Here’s the plan, folks: this chest workout series is specifically designed so that they will not break the bank in terms of bench movements. You should instead get a solid chest pump using dumbbells and bodyweight exercises to activate your pecs. So whether you're training at home or the gym, you can always have a new chest workout ready to go.

Upper Chest - Push Up with Feet Elevated

The exercise that’s going to take the front spot in your upper-chest workout routine is the push-up with feet elevated. The technique is pretty straightforward. You will need an elevated surface (such as a bench, chair, or the first step of a flight of stairs) to raise your feet off the ground while performing the push-up.

Start with your hands on the floor, about shoulder-width apart, and your feet on the elevated surface. Your body should form a straight line from your head to your heels. Lower your body until your chest nearly touches the floor, then push yourself back up to the starting position. Repeat for the desired number of reps.

Outer Portion of the Chest - Floor Dumbbell Fly

This is the exercise that gives the outer portion of the chest a solid pump. Instead of doing it on a bench, you will perform it on the floor. You will need a pair of dumbbells and a flat surface to lie on. Hold the dumbbells above your chest, with your arms slightly bent. Lower the weights out to your sides, keeping the same bend in your elbows, until your upper arms touch the floor. Then, bring the dumbbells back to the starting position. Repeat for the desired number of reps.

Overall Chest - Close Grip Dumbbell Press

This is a flat bench movement that will target the inner chest, as well as the front delts and triceps. Perform it by holding two dumbbells close together, with your palms facing each other. Lower the weights until they touch your chest, then press them back up to the starting position. Repeat for the desired number of reps.

Workout 1: 400 Rep Pec Pump

This workout will build a lot of arm and chest muscle. The reps and sets are very high, so plan accordingly. Perform the following exercises:

Workout 2: Pause for Power

For every exercise in this workout, perform the movement with a pause at the bottom. This improves your control and strength. Perform the following exercises:

Workout 3: Circuits for Endurance

This one is going to be demanding as it is set in circuit form. You will be able to burn a lot of calories and increase muscular endurance with this one. Perform the following exercises: