Dumbbell Chest Workout Without Bench

Are you seeking a simple, effective dumbbell chest workout without a bench? If so, you’ve come to the right place.

Let’s review an effective way to train with dumbbells, modifications you can make, and more.

Let’s dive in.

Is a Dumbbell Chest Workout Without Bench Even Possible?

The gym bench is a solid addition to almost any chest dumbbell workout, so you might wonder if it is possible to train effectively without one.

The truth is that you can enjoy good workouts without a bench, but it can be more challenging to provide an equivalent muscle stimulus. However, you can get very close! 

And there are also other options than a bench that can provide a terrific workout, such as a step or exercise ball. An exercise ball takes some practice, but can be an excellent replacement for a bench press.

And the benefit for many is that a step or exercise ball take up less space than a bench. So you can fit these neatly in a closet.

You might consider a step or exercise ball to use as a bench because it elevates your torso off the floor, and allows you to train through a slightly longer range of motion.

But if you have neither, you can still have a great chest workout. And there is not doubt is infinitely better than doing nothing at all!

Chest Workout Without Bench Exercises

The exercises are shown below, and illustrations to help you with proper form.

The first movement is a classic, so there isn’t that much to say about it. The dumbbell chest press is a timeless dumbbell exercise that should be part of any chest workout.

The second exercise is also a staple chest exercise, the dumbbell flye. A good rule of thumb…for each chest workout you do, include at least one press exercise, and one flye exercise. 

Like the first movement, lying on a step allows you to train through a slightly longer range of motion and stretch the pectorals better at the bottom.

Note the form on dumbbell flyes. Many, and maybe most people, do not perform this correctly. You do not want to lower your upper arms past horizontal to the floor.

Next is the dumbbell hammer press. This is a variation of the classic dumbbell chest press, and works the chest from a slightly different angle.

Next up, we have the dumbbell push-up. The advantage here is that holding dumbbells allows you to maintain straight wrists and lower yourself slightly more. Use hexagonal dumbbells to prevent instability that can result in an injury.

Svend Chest Press

Finally, we have the Svend Chest Press. This is a much less known, but super effective chest workout without a bench. Make sure to keep this one in your wheelhouse! Not many people know about this secret weapon, and if you don’t have a bench this is a great exercise.