When most people think about chest workouts, the first image that comes to mind is a bench press at the gym. But what if you don’t have a bench—whether you're training at home, on the go, or simply keeping it minimalist? You can still build a strong, sculpted chest using dumbbells and a bit of creativity. Here’s how to get it done.
Why You Don’t Need a Bench to Build Your Chest
A bench is helpful for targeting the chest from different angles, but it’s not essential. In fact, eliminating the bench can activate your stabilizer muscles even more. With just a set of dumbbells and floor space, you can hit every area of your chest—upper, mid, and lower—effectively.
1. Floor Dumbbell Chest Press
This move mimics the traditional bench press but on the floor, limiting your range of motion and reducing shoulder strain.
How to:
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Lie flat on your back with knees bent, feet planted.
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Hold a dumbbell in each hand, arms extended over your chest.
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Lower the weights slowly until your elbows touch the floor, then press up.
Tip: Focus on a slow negative and strong contraction at the top.
2. Dumbbell Flys on the Floor
Even without a bench, you can still do flys to isolate the pecs.
How to:
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Lie flat as above.
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Start with dumbbells above your chest, palms facing each other.
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Lower arms out to your sides in a wide arc until your triceps touch the floor.
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Bring the dumbbells back together.
Why it works: This movement stretches the chest and activates the inner pecs.
3. Standing Dumbbell Chest Squeeze Press
This upright exercise mimics the cable chest press and torches the inner chest.
How to:
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Stand upright, holding two dumbbells together in front of your chest.
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Push the dumbbells forward in a straight line while squeezing your chest.
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Return slowly and repeat.
Tip: Keep constant tension by pressing the dumbbells together throughout.
4. Push-Up to Dumbbell Row
Combine a chest-boosting push-up with a row to fire up your core and back.
How to:
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Get into a push-up position, gripping dumbbells on the floor.
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Do one push-up, then row one dumbbell up, keeping hips stable.
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Alternate sides.
Bonus: This compound movement works chest, triceps, back, and core.
5. Dumbbell Pullover (on the Floor)
Often done on a bench, the dumbbell pullover can still work lying down and is great for targeting the upper chest and lats.
How to:
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Lie down with a single dumbbell held with both hands above your chest.
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Slowly lower the weight back and over your head until you feel a stretch in your chest and lats.
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Pull it back up over your chest.
Real Talk: My Experience with No-Bench Chest Workouts
During lockdown, I lost access to the gym but kept a pair of dumbbells at home. I worried I’d lose chest gains without a bench. But to my surprise, my floor-based routines not only maintained my strength—they made my chest feel more connected, especially through slower reps and controlled movements. The limited range forced me to be mindful of each contraction, and I’ve kept some of these exercises in my rotation even now.
Workout Example: Dumbbell Chest Routine Without a Bench
You can run this as a circuit or in traditional sets.
| Exercise | Sets | Reps |
|---|---|---|
| Floor Dumbbell Press | 3 | 10-12 |
| Dumbbell Floor Fly | 3 | 10-12 |
| Standing Chest Squeeze Press | 3 | 12-15 |
| Push-Up to Row | 3 | 8-10 each side |
| Dumbbell Pullover | 3 | 10-12 |
Rest: 30–60 seconds between sets.
Final Thoughts
Not having a bench isn’t a limitation—it’s a challenge that can inspire smarter, more effective training. With proper form, tempo, and consistency, you can absolutely work your chest with dumbbells and no bench, whether you're at home, in a hotel, or just training light. Give these exercises a try and watch your chest grow—no bench required.
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