chest workout at home with dumbbells – hey man, if you want to grow your chest try this chest workout at home with dumbbells. It’s not your average workout. What makes this chest workout at home with dumbbells so special is it requires no bench. Meaning, more men can do this, even with minimal equipment. For this chest workout with dumbbells at home, all you need are dumbbells and the floor. No dip bars, cables, or anything like that, okay? So let’s jump into this chest workout at home with dumbbells!

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-Bridge Dumbbell Chest Press-

This is a great at home chest workout with dumbbells. And it will really target the mid and lower chest. This chest workout at home with dumbbells mimics that of a decline bench at the gym. Simply by elevating your hips in this at home dumbbell chest workout you’ll target that exact area without a bench. If you want your back to be more comfortable, then add a mat to lay on along with this dumbbells chest workout at home. Next up with this chest workout at home with dumbbells is another bench press simulation.

-Floor Dumbbell Chest Press-

No dumbbell chest workout at home without bench would be complete without a bench press simulation. So with this home chest workout with dumbbells you’ll also use the floor dumbbell chest press. For this chest workout at home with dumbbells you will want to flare out your elbows to gain more of a stretch in your chest to maximize this workout. You want to maximize your range of motion as much as you can in this home chest workout with dumbbells no bench because you’re already a tad limited by the floor. So do your best throughout this entire chest workout at home with dumbbells to get the maximum stretch possible using the tips in this home dumbbells chest workout.

-Push Ups with dumbbells-

Next up in this chest workout at home with dumbbells is the push up with dumbbells. What’s great about this particular chest workout with dumbbells home version is you get a great stretch in your chest on the negative. Which is why this movement is a staple for your home dumbbell chest workout no bench. Slowly stretch your pecs, then squeeze them at the top for the ultimate contraction. It’s one of the best chest dumbbells workout at home you can do.

-dumbbell pullover-

The last exercise in this chest workout at home with dumbbells is the pullover. Which is a great stretch in the chest to help increase growth. It’s a great chest dumbbells workout at home. Even better, it’s a great dumbbell chest workout at home without bench. Be sure to keep your elbow more in when performing this chest workout with dumbbells at home. That will help maximize your stretch on this at home chest workout with dumbbells. And it will keep your shoulders from any nagging injuries.

-final note-

While this chest workout at home with dumbbells is effective. If you have access to a bench, then use it. You’ll get a better stretch that will likely promote more growth if you perform the exercises correctly. However for the guys who need a dumbbell chest workout at home without bench equipment, this is going to be an amazing routine for you!

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    30 replies to "Chest Workout At Home With Dumbbells (NO BENCH!)"

    • Live Anabolic

      Don’t you hate “universal chest day” at the gym? It’s likely every bench in the gym is being used. However, you won’t need one for this workout… let me know what you think in the comments below!

      Also, if you haven’t already, be sure to join our Anabolic Tribe Facebook community!

    • starchem1

      Good no bench workout! I already do some of these exercises, now I’ll do them all! Thanks

      • Live Anabolic

        Glad you enjoyed the workout man!

    • Rahul Ratwatte

      0:56 Bridge Dumbbell Chest Press
      2:55 Floor Dumbbell Chest Press
      4:32 Push Ups With Dumbbells
      5:46 Dumbbell Pullover


        Gods work

      • Sushant Vakhare

        Thank you for the shortcut time stamps.

      • MR.A


      • Am Bdr Subba

        @Live Anabolic sarcastic level Chandler

      • Gerard Bruno Lamarque

        Thank You for sharing that with us Rahul Ratwatte … Awesome… would have expected that from Live Anabolic

    • Clark Valeriano

      I’m doing it while watching your video man! It’s very helpful 🙂 will subscribe then 🙂

      • Live Anabolic

        Boom! Glad to hear that, man!

    • David Andersen

      You just saved me 300 dollars that I was about to spend on a bench.

      Thanks, for keeping it simple and honest. That is really cool of you!

      • ThaRedPitbull-Mix

        @Big Smoke He was probably going to order one of those nice, adjustable ones that are heavy duty. You aren’t going to find a quality bench for under 300 so I have no idea what y’all are talking about.

    • Eiqhwan Pauzi

      I really do love this channel!!! so great for people that only have a dumbbell but don’t have bench

    • Rocky Balboa

      Great video…I’m to old school but will implement in chest workout today. thanks.

    • Dean

      Dean, Hi Gary. I’m 68 and very glad to see your training in the tricon approach. Going lighter and still feeling a good burn seems to be giving me a good workout. I would love to find where you give more explanation of how the mind-muscle connection works so that I can work on that. Thanks.

    • Algebrah

      0:56 Bridge DB Chest Press 3/8

      2:55 Floor DB Chest Press 3/8

      4:32 Push UPS With DB 3/10

      5:47 DB Pull Over 3/8

      • Jammu Motorcycles


      • Darth Crew

        I am sorry, why not 4/12 if weight isnt a lot but not that low too

    • Nicolas Kypr

      Very helpful!🔥

    • Street News

      This a great video . You actually showed me something new

    • SVR1

      My adjustable dumbells at home go 10kg each and max 15kg one because theres no room.
      It is to light, but better than nothing
      Thanks for this video and info

    • Galloway Music

      Thanks man! Just what I was looking for

    • Loke

      This is the video I’ve been looking for, thanks man!

    • Fit King

      Hello from India kind Sir – very helpful video and truly appreciate your guidance and direction. Just had a quick question if I’m not bothering – I’ve been doing all these exercises (but this video has such clear instructions that I got a lot of my form corrected) – my only problem is that I badly wanna hit my upper chest and I don’t have a bench to get in to incline position. I’ve thought about all furniture etc that I have at home but nothing seems appropriate or safe – could you kindly spare a minute and advise if there was s a way I can hit my upper chest with some floor or any exercise. I have a bunch of dumbells only and I do my best with them. Will appreciate if you can help me here – btw Subscribed (your channel seems awesome and instructions are very clear – will do my best to spread the word) – wish you a safe & blessed day ahead !

    • Jojofitt

      Should I do all of these variations with equal amounts of reps for a month or should I separated each section of the chest by targeting upper chest with the most reps on the first 2 weeks then middle chest and finally lower chest??


      Hello sir i like your video, I have some questions what if we don’t do incline and if incline is important then how to do without bench ! Big fan ❤️

    • O. .O

      That “bridge” decline press was huge.💪 Never would’ve thought of that. Thanks, man.👍

    • Graggle5

      This is how my PT trained me, or similar. I do have a bench sure, but yeah, it is astonishing what can be achieved from home if you have been trained. I do not see huge muscle gain, I am one of these defined and slim chaps, it does not seem to matter what I eat and pump, I just seem to remain around the same size. A bit annoying, but definition of the body is better than overweight and pumping iron which many people are, basically overweight and adding more weight by excessive weights. So strength is probably what I have a lot of, has to be, because I do not see the big muscle gains like some of yuz do. All defined, but same weight and that is with a PT and specific shakes. Go figure that one out and is further proof that not everyone is the same and not everyone, gets gains like big muscle gain regardless of how much they do. So that lack of muscle gain has to be converted into strength, there has to be some benefit.

      When I say no muscle gain, obviously there is but it is all defined, not fatty like this guy in the video is. THAT is the difference and I think true fitness, is not how big oyu are which many men think, especially here in Wales, they think size matters. Well I have proved it does not matter and it actually aggravates me such people.

      Good video, similar to what I do already, was just curious about your technique.

    • christophe grevet

      *Moving to a smaller home where I won’t have room for a large dumbbell rack anymore. Replaced the whole rack with this adjustable set. The handle diameter is a little bigger than my old dumbbells **** – I only really notice it when I do farmers walks with heavy weight. I do not have the stand but am considering that for the future. These work as expected.*

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