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Chest Workout Plan with Dumbbell

Dumbbell is your best friend when you need to build muscle. Dumbbell based exercises not only lets you bring stability but also provide proper emphasis on your both halves. We will be discussing about the chest workout plan with dumbbell in this workout routine. This plan will work with beginner as well as intermediate or even advanced lifters as well. The only thing you will need is pair of dumbbells and bench.

We all have a weaker side. It is not because we don’t train them, but because we are used to other side more. The thing you can do to minimize that imbalance is either by starting to use next side more or use dumbbell to put emphasis back on other side. Chest is a part that stands men aside. It is the most loved part of man. The workout routine for chest is given below.

chest workout plan with dumbbell
Fuller chest with dumbbell exercises

Chest Workout Plan

Also Read: How to Maintain Weight After Losing It 

Following are some of the simple exercises yet done properly does wonders.

  • Incline Dumbbell Press (3 sets, 8-12 repetitions, 45 sec rest between sets)
    Starting off fresh with incline dumbbell press will rush blood into your upper pecs. Upper pecs are relatively harder to grow in many men compared to the other muscle.
  • Flat Dumbbell Flys (3 sets, 8-15 repetitions, 45 sec rest between sets)
    Arnold used to do these because he believed it opened up his chest more for growth. Perform this exercise with moderate weight not to overkill your muscle fibres. Flys work in lengthening your pecs side-ways.
  • Dumbbell Pullovers (3 sets, 8-15 repetitions, 45 sec rest between sets)
    You have a benefit of performing dumbbell pullovers in the chest as well as the back exercises. It all depends upon how far you stretch your arms. Just lower the arms up to the head height lying on the flat bench. The lower you go, the more you engage you lats. Arnold did pullovers to open up the ribcage, showing those crispy serratus muscles.
  • Decline Dumbbell Press (3 sets, 8-12 repetitions, 45 sec rest between sets)
    Decline exercises puts emphasis on the so-called lower pecs, the beefy area of chest. You lay down on the decline bench and lower the dumbbell up to your nipple area. It will provide a great stretch on your pectoral muscles, giving your pecs a round and full look.
  • Weighted Dips (3 sets, 8-10 repetitions, 90 sec rest between sets)
    Dips is the staple exercise in the chest and triceps development. If you cannot perform weighted dips yet, start with the body-weight version. Perform not the explosive ones,but the slow and controlled dips to increase the time under tension. By leaning forward, you will have maximum emphasis upon the pectoral muscles.


Performing these 5 exercises will not take you any more than an hour of time. Follow this chest workout plan with dumbbell for 4-6 weeks and watch growth in your stability and muscles. You can always choose the weights according to your potential, but be sure that you control the ascending and descending of the dumbbell, not gravity. Comment down below for any suggestions or queries.