Beginner session
2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Decline Dumbbell Bench Press | 4 | 6–8 | 2–3 min |
| 2 | Decline Dumbbell Flyes | 4 | 6–8 | 2–3 min |
| 3 | Dumbbell Flyes | 3 | 10–12 | 60–90 sec |
| 4 | One-Arm Flat Bench Dumbbell Flye | 3 | 10–12 | 60–90 sec |
Swapping an exercise out
Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.
Common questions
How many dumbbell chest exercises are there?
12 in this catalogue — 10 compound and 2 isolation movements, spread across 10 beginner, 2 intermediate and 0 expert-rated options.
How long should a dumbbell chest workout take?
The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.
How often should you train chest?
Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Chest responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.
Can you do this workout at home?
Yes. Dumbbell is home-gym equipment, so every exercise in this routine works in a spare room or garage.
All 12 dumbbell chest exercises
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