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12 Dumbbell Chest and Triceps Exercises for Muscle

12 Dumbbell Chest and Triceps Exercises for Muscle

You've come to the correct place if you're seeking a simple chest and triceps exercise you can perform at home or in the gym.

Dumbbell exercises for the chest and triceps serve to improve upper-body muscle strength and endurance.

Since the beginning of time, pressing exercises (such as push-ups and dumbbell chest presses) have targeted the chest and triceps.

The triceps are essential synergistic, or secondary movers, even though the chest may be the main muscle used in most pressing workouts.

This article discusses the finest triceps and chest exercise you can perform with dumbbells to increase your muscular mass and strength.

Understanding the Triceps and Chest Muscles

The pectoralis muscle, another name for the chest muscle, is primarily split into upper and lower parts.

To develop the upper and lower chest, the exterior and inner pectorals, it is crucial to train the chest with a variety of exercises.

Two-thirds of the mass in the upper arm is made up of the Triceps brachii, also known as the Triceps, a three-headed muscle located opposite the biceps.

The medial head, the lateral head, and the long head make up its three components.

It starts at two different locations on the humerus, slightly behind the shoulder blade socket. For best results, it's also crucial to concentrate on and exercise the three tricep head muscles.

The advantages of using dumbbells to exercise your triceps and chest

As they demand more balance than barbells or machines, dumbbells are a wonderful option for chest and triceps exercises. Greater muscle fiber activation may result from this.

With dumbbells, you can train unilaterally (one limb at a time), address muscular imbalances, and develop core stability.

When working out the chest and triceps with dumbbells, the joints are kept safer and more stable while still being able to move normally within their range of motion.

With dumbbells, you may change up your routines to keep things interesting and provide a wider range of exercises.

Dumbbell exercises for the chest and triceps are ideal for at-home exercisers with limited room.

Why You Should Work Out Your Triceps And Chest With Dumbbells Together

In a complex workout, a variety of targeted muscles collaborate with stabilizer and synergistic muscles to produce the intended movement.

The other supporting muscles may not be fully engaged while one muscle is targeted, but they may be employed in certain

For many years, bodybuilders have combined their chest and triceps workouts. Training those muscle groups simultaneously makes sense.

The chest is one of the main target muscles, just like in a dumbbell press. The anterior deltoid, triceps, and biceps are just a few of the other synergistic and stabilizer muscles that are involved in this motion.

12 top dumbbell exercises for the triceps and chest

The greatest dumbbell-only chest and triceps workouts are included here to help you develop a muscular body that is both strong and healthy.

1. Bench Press using Dumbbells

1. Bench Press using Dumbbells

The dumbbell bench press is a fantastic exercise for developing chest muscles. Additionally, the triceps and shoulders will be indirectly worked.

The barbell bench press has the drawback of not utilizing the entire range of motion. The dumbbell bench press overcomes this restriction.

It offers an extra range of motion at the top, assisting in full chest growth. Dumbbells also require more coordination, which makes the stabilizing muscles work harder.

You can perform the same workouts at home on the floor if you don't have a bench.

Do you want a big chest? Here Are 11 Ways To Increase Your Bench Strength

Primary Muscles Used: Chest

Secondary: Triceps and anterior deltoid.

How to Execute

For improved balance, lie down on the bench with your feet flat on the ground. In each hand, hold a dumbbell.

Keep the dumbbells very close to one another as you now raise them until your arms are almost completely locked out.

Stretch your chest to its fullest extent at the bottom as you gradually lower the weights to your outside chest.

Repeat as many times as needed.


Avoid jerky motions and maintain calm mobility.

Keep your elbows close to your sides at all times.

Allow your back to maintain its natural arch so that your lower back is slightly separated from the bench.

Incline Dumbbell Press 2.

Incline Dumbbell Press 2.

A great exercise for developing the middle and upper pectoral muscles is the inclined dumbbell press.

The Incline Dumbbell Press targets the upper pecs primarily, much like the Incline Bench Press, but because dumbbells offer a wider range of motion, it may be preferable to the bench press in some aspects.

Primary Muscles Used: Upper Pec

Secondary: Triceps, anterior delt, and lower pec.

How to Execute

On an inclined bench, recline. Make sure the bench is inclined between 30 and 45 degrees.

Straighten the dumbbells out and raise them overhead. At the apex, feel your chest tighten.

Feel a good chest muscle stretch as you lower the dumbbells.

Press the dumbbell back to the starting position after pausing.


As you slowly raise the dumbbells, exhale.

The bench should be positioned at a 30- to 45-degree slant.

It is advised not to lean too far forward because doing so will put more strain on your shoulders rather than your chest.

3. Refuse to Press Dumbbells

3. Refuse to Press Dumbbells

A variation of the decline bench press that offers a wider range of motion throughout the workout is the decline dumbbell bench press.

Dumbbell work also demands a lot of shoulder and triceps stability, so it uses more muscle fibers than barbell work to stabilize the body.

Primary Muscles Used: Lower Pec

The triceps, the anterior deltoids, and the lats are secondary.

How to Execute

With a dumbbell in each hand, lie on a decline bench.

Hold the dumbbells directly above your chest with your arms fully extended.

Keep your elbows close to your body and at a 45-degree angle in the bottom position as you slowly lower the dumbbells to your sides.

Bring the dumbbells back to the starting position after pausing.


Avoid letting your elbows flare out.

Keep your shoulder blades pressed together to keep your shoulders in a secure position.

Four. Dumbbell Pullover

Four. Dumbbell Pullover

The Dumbbell Pullover is the finest exercise to develop a sturdy rib cage and the serratus anterior muscle to develop a full chest and back.

With a heavy dumbbell, perform this exercise while lying on a bench.

How to Execute

Your head should be hanging as you cross your shoulders across a bench.

Take a dumbbell in each hand and cross it over your chest straight.

As low as you can lower the dumbbell, then lift it to the starting position.

Return to the starting position gradually.


Avoid allowing the dumbbell to advance too far.

Do not flex your elbows.

5. Dumbbell Fly

5. Dumbbell Fly

The dumbbell fly isolates the chest muscles and promotes improved muscle growth and strength. It uses a chest fly movement pattern.

This exercise is a favorite among bodybuilders since it isolates the chest for aesthetic reasons.

How to Execute

Put your feet firmly on the ground and lay down on the flat bench.

Dumbbells should be placed directly over your chest as you raise your arms straight up from your shoulders.

Slowly lower your arms until they are just above or at shoulder height.

Focus on using your pec muscles to draw your arms back together as you bring them near your midline.

6. Dumbbell Press Squeeze

6. Dumbbell Press Squeeze

One of the best chest pressing workouts for inducing functional hypertrophy in the inner body, especially the inner pectorals, is the dumbbell squeeze press.

The dumbbells are kept in constant contact with one another during this workout, and you intentionally squeeze them inward (against one another) as hard as you can.

How to Execute

Lay on the bench with the dumbbells in your hands.

Lift the dumbbells up over your chest while placing them side by side.

Push the dumbbells back up after lowering them both simultaneously by touching each other.

The appropriate number of times should be repeated.

7. Kickback using dumbbells

7. Kickback using dumbbells

Targeting the triceps muscles, the tricep dumbbell kickback is a flexible and effective exercise.

The tricep kickback is an isolation exercise, which means that unlike other exercises like the push-up or bench presses, it targets only the triceps.

How to Execute

Your torso should be parallel to the floor while you place your right knee and palm on a flat bench.

Keep the left foot firmly planted on the floor while holding a dumbbell in your left hand and pressing your left arm tightly against your side with the upper arms parallel to the floor.

Your arm should be fully stretched and straight back when you extend it at the elbow.

After a brief period of intense triceps flexion, slowly return to the beginning position.

After finishing all of the reps on the left arm, move on to the right arm.


Only your forearms should move; try to keep your torso as still as possible.

As you gradually drop the dumbbells back to their starting position, maintain control of the weight.

8. Dumbbell Triceps Extension with One Arm Upright

8. Dumbbell Triceps Extension with One Arm Upright

A single-joint exercise that strengthens the shoulder and core while also working the triceps is the dumbbell overhead triceps extension.

When performing an overhead extension, using dumbbells as opposed to an EZ-bar guarantee that each arm is exercised independently, preventing the stronger side from supporting the weaker side.

How to Execute

With your shoulders slightly apart, raise a dumbbell with your right hand.

Hold it with an overhand grip, straight overhead (palm facing forward).

Lower the dumbbell behind your head and toward your left shoulder while keeping your upper arm directly beside your head until your elbow creates a 90-degree angle.

After that, progressively extend the arm fully. Repeat for however many repetitions and sets you like.


The controlled motion should be used to move the weight.

Let your forearms power the movement while keeping your arms stationary.

9. Lying Triceps Extension with a Dumbbell

9. Lying Triceps Extension with a Dumbbell

Your triceps routine should start with the dumbbell lying triceps extension. Triceps extensions are a type of isolation exercise that only utilizes one joint.

Triceps extensions are useful for correcting triceps imbalances and recovering from injuries. Tricep extensions are an alternative for those with wrist injuries or strains because they place no pressure on the wrists.

How to Execute

Lay flat on a bench and place your feet firmly on the ground.

Each hand should hold a dumbbell in a neutral grip just above your head.

Lower the dumbbell behind your head while keeping your elbows and upper arms stationary to feel the stretch in your triceps.

After pausing, raise the dumbbells to their starting position while contracting your triceps.


Focus on maintaining stable elbows.

Avoid extending your elbows to the side.

10. Two-Arm Extension with Dumbbells

10. Two-Arm Extension with Dumbbells

To exercise your triceps at home, simply perform a seated dumbbell tricep extension.

Targeting the long head of the triceps muscle is a specialty of overhead extension movements.

How to Execute

Take a dumbbell in both hands and take a seat on a flat bench.

Until your arms are fully stretched, palms towards the roof, and elbows pointing forward, lift the dumbbell.

Lower the dumbbell behind your head while bending at the elbows and contracting your triceps.


Exercise should be done slowly and deliberately.

Avoid cocking the neck forward and maintain a neutral position for the head.

11. Tricep extension with an inclined dumbbell

11. Tricep extension with an inclined dumbbell

A solo exercise that develops muscle and strength in all three tricep heads is the incline dumbbell tricep extension.

It can be utilized by those who want to strengthen their muscles or develop larger triceps.

The advantage of performing extension exercises is that you can stretch the muscle more deeply, which should activate more muscle fibers.

How to Execute

Lean on an inclined bench while holding a dumbbell in each hand.

Your palms should be facing one another when you extend your arms over your shoulders.

Bending your elbows, carefully lower the dumbbells behind your head.

Hold this stance for two counts, after which you should lift your arms slowly back to the starting position.


Keep your elbows tight to your head and your upper arms fixed.

Use moderate weight; using too much weight can damage your elbows.

12. Tate Press with Dumbbells

12. Tate Press with Dumbbells

The lightweight triceps are still targeted and developed with the advanced tricep exercise known as the Tate press.

If you don't have a bench, you can perform this triceps exercise on the floor at home using dumbbells.

It will give you a special range of motion to work on your triceps. This will assist in developing a full set of horseshoe triceps.

How to Execute

Laying down on a level bench with your feet firmly on the ground is a good place to start.

Your palms should be facing your feet while you hold a dumbbell in each hand.

Bring the weights up to your midsection.

By tightening your triceps, steadily raise and lower your arms without moving your elbows.


Tension and the mind-muscle connection can be improved by performing the exercise in a slow eccentric motion.

Keep your elbows from locking at the peak of the movement.

Volume Of Workouts (Sets And Reps) For Triceps And Chest

Naturally, the number of sets and reps will depend on where you are in your fitness journey, but this is a fantastic place to start:


10 sets each week for beginners.

15 sets per week for intermediate.

Twenty sets per week for experts.


6-8 repetitions of a heavy load

8–15 repetitions with a light load

with a light load, 15-20

Exercise Examples

Fitness Program #1

Bench Press with Dumbbells: 4 sets of 8–12 repetitions.

4 sets of 10–12 repetitions for dumbbell pullovers.

3 sets of 8–10 reps for the dumbbell fly.

4 sets of 8–10 repetitions for kickback.

Triceps extension with a dumbbell: 3 sets of 8–10 repetitions.

Plan #2 for Single Dumbbell Chest and Triceps Exercise

Bench Press with a Dumbbell on One Arm: 4 sets of 8–10 repetitions.

Flying with a single dumbbell: 3 sets of 10–12 repetitions.

3 sets of 6–8 repetitions for dumbbell pullovers.

4 sets of 8–10 repetitions for one-arm overhead dumbbell tricep extensions.

3 sets of 10–12 repetitions for the dumbbell kickback.

Plan #3 for Superset Workouts:

4 sets of 8–12 repetitions of incline dumbbell press, superset with,

4 sets of 6–8 repetitions for incline dumbbell tricep extensions.

Bench Press with Dumbbells: 3 sets of 10–12 repetitions, superset with,

3 sets of 8–10 repetitions on the dumbbell Tate press.

Fly with dumbbells: 3 sets of 8–12 repetitions, superset with,

Three sets of 6–8 repetitions for two-arm dumbbell extensions.

Questions and Answers About the Chest and Triceps Is Chest and Triceps Training A Good Workout?

Yes, you can combine training your chest and triceps in order to increase bulk. Since you are already training the triceps when doing chest exercises, many fitness experts and bodybuilders actually prefer to train them simultaneously.

Can Dumbbells Be Used To Build My Chest And Triceps?

Yes, using simple dumbbell exercises will help you develop your chest and triceps.

For developing bigger chests and triceps, two excellent complex exercises are the dumbbell bench press and dumbbell squeeze press.

The dumbbell fly, dumbbell floor pullover, dumbbell kickback, and overhead dumbbell triceps extension are just a few of the dumbbell-only isolation exercises you can perform at home without a bench to grow your chest and triceps.

8 Tips For Building A Broader Upper Chest With A Guide

Can Dumbbells Help You Build Triceps?

Yes, you can strengthen your triceps using solely dumbbell exercises. The exercises of dumbbell tricep extension and dumbbell kickback are excellent for developing strength and muscle.

Which workouts should I do to train my triceps and chest?

The bench press, push-up, and dip are all excellent weightlifting exercises for building chest and triceps strength.


The finest dumbbell chest workouts and the greatest tricep exercises for bulk gain have already been covered.