We use our chest muscles every day, whether we’re pushing open a door, lugging in groceries from the car, or simply maintaining a good posture. That’s why it’s a great idea to include chest-focused workouts in your gym fitness routine. With this in mind, we’ve found some fantastic dumbbell exercises to help you get started.

You might think you need to use a bench for any chest workout, but this time, all you need are a pair of dumbbells and something soft for support between your body and the floor, like a yoga mat.

These exercises are particularly beneficial for beginners and those with shoulder issues, as they’re performed either lying or kneeling on the floor. This provides more stability for upper body movements than a bench.

The first step is to pick out your favorite pair of dumbbells (we have tons to choose from at AFAC gym in Thornton, CO) and prepare to challenge your chest muscles like never before!

Advantages of Bench-Free Dumbbell Chest Exercises at the Gym

For this workout session, there are just five exercises to get familiar with. Detailed descriptions of each move are provided below, and we highly recommend you watch the accompanying videos to understand the correct form for each exercise. You can also ask any of our personal trainers at the gym for assistance.

The goal is to perform each move for 8-12 repetitions, aiming to complete three to four sets in total. Here’s a list of the exercises:

1. Dumbbell Floor Chest Fly
2. Alternating Narrow to Wide Dumbbell Floor Chest Press
3. Floor Hex Press
4. Tall Kneeling Dumbbell Front Raise
5. Half Kneeling Dumbbell Front Raise to Chest Fly

As previously mentioned, doing dumbbell chest exercises on the floor adds stability to your upper body workout. When you lie flat on the floor, your back and legs are well-supported, providing a solid base for performing these dumbbell exercises.

This increased stability helps you focus on isolating and targeting the chest muscles without worrying about balance or dropping the weights from a height. Additionally, the floor limits the range of motion, which reduces the risk of overextending and straining the shoulder joints.

The last two exercises are performed kneeling on the floor instead of standing. Kneeling also provides a stable base, minimizing the risk of swaying or using momentum to lift the dumbbells. With greater stability, you’ll have better control over each movement, ensuring proper form and maximizing the effectiveness of the exercises.

Is this chest workout worth incorporating into your routine? Absolutely. The chest muscles are crucial for various upper body movements such as pushing, lifting, and pressing. Strengthening the chest enhances overall upper body strength and functional fitness, making exercise, sports, and daily tasks easier and more efficient.

Furthermore, your chest muscles play a role in maintaining good posture. Strengthening the chest can help counteract the forward rounding of the shoulders (slouching) often associated with poor posture, promoting a more upright stance and reducing strain on the upper back and neck muscles.

Equipment Needed

• A pair of dumbbells
• An exercise mat (optional for comfort)

Safety Tips While Doing These Exercises at the Gym

• Keep your movements slow and controlled to maintain tension in the chest muscles and to avoid injury.
• While laying down, ensure your lower back remains flat on the floor throughout the exercise.
• For the kneeling exercises, engage your core throughout the exercise to maintain a stable, upright position.
• Use an appropriate dumbbell weight that allows you to perform each exercise with proper form throughout the set.

Dumbbell Floor Chest Fly

Step-by-Step Instructions

1. Lie on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing each other. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows to reduce stress on the joints.
3. Your arms should be directly above your chest, with the dumbbells close to each other but not touching.
4. Inhale and slowly lower your arms out to the sides in a wide arc, maintaining the slight bend in your elbows. Lower them until your upper arms touch the floor or until you feel a stretch in your chest muscles.
5. Keep the movement controlled and avoid letting your elbows touch the floor.
6. Exhale and use your chest muscles to bring the dumbbells back to the starting position. Ensure that you are squeezing your chest muscles as you bring your arms together.
7. Repeat the movement for the desired number of repetitions, typically 8-12 reps per set.

Breathing

• Inhale while lowering the dumbbells.
• Exhale while raising the dumbbells back to the starting position.

Common Mistakes to Avoid

• Dropping the elbows too low: This can cause shoulder strain. Keep your elbows slightly bent and avoid touching the floor.
• Using too much weight: This can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as you get stronger.
• Arching the back: Keep your back flat on the floor to protect your spine.

Benefits

• Strengthens the chest muscles
• Improves shoulder stability and mobility
• Engages the biceps and forearms

Alternating Narrow to Wide Dumbbell Floor Chest Press

Step-by-Step Instructions

1. Lie on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing each other. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
3. Your arms should be directly above your chest, with the dumbbells close to each other (narrow position).
4. For the narrow press, bend your elbows to lower both dumbbells slowly towards your chest, keeping your elbows close to your body.
5. Stop when your upper arms lightly touch the floor.
6. Press the dumbbells back up to the starting position.
7. To transition to the wide press, twist your arms so that your palms face forward (toward your feet).
8. Bend your elbows to lower the dumbbells slowly out to your sides, allowing your elbows to flare out away from your body (wide position).
9. Stop when your upper arms lightly touch the floor.
10. Press the dumbbells back up to the starting position.
11. Continue alternating between the narrow and wide presses. For example, perform one narrow press, then one wide press, and repeat.
12. Perform the desired number of repetitions, typically 8-12 reps for each position per set. This means 8-12 narrow presses and 8-12 wide presses per set.

Breathing

• Inhale while lowering the dumbbells.
• Exhale while pressing the dumbbells back up to the starting position.

Common Mistakes to Avoid

• Using too much weight: This can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as you build strength.
• Arching your back: Keep your back flat on the floor to protect your spine.
• Rushing the movement: Perform the exercise slowly and with control to maximize muscle engagement and reduce the risk of injury.

Benefits

• Targets different parts of the chest muscles (inner and outer)
• Improves shoulder stability and mobility
• Engages the triceps and shoulders

Floor Hex Press

Step-by-Step Instructions

1. Lie on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing each other (neutral grip).
3. Press the dumbbells together so that they are in contact with each other, forming a hexagonal shape if using hex dumbbells.
4. Extend your arms straight up towards the ceiling, keeping the dumbbells pressed together above your chest.
5. Maintain a slight bend in your elbows to reduce stress on your joints.
6. Inhale and slowly lower the dumbbells down towards your chest, keeping them pressed together throughout the movement.
7. Lower the dumbbells until your upper arms lightly touch the floor. Your elbows should stay close to your body.
8. Exhale and press the dumbbells back up to the starting position by using your chest muscles.
9. Keep the dumbbells pressed together throughout the entire motion.
10. Repeat the movement for the desired number of repetitions, typically 8-12 reps per set.

Breathing

• Inhale while lowering the dumbbells.
• Exhale while pressing the dumbbells back to the starting position.

Common Mistakes to Avoid

• Using too much weight: This can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as you get stronger.
• Arching the back: Keep your back flat on the floor to protect your spine.
• Letting the dumbbells separate: Keep the dumbbells pressed together throughout the entire movement to maintain constant tension in the chest.

Benefits

• Effectively targets the inner chest muscles
• Enhances chest definition and strength
• Reduces shoulder strain compared to traditional bench presses

Tall Kneeling Dumbbell Front Raise

Step-by-Step Instructions

1. Start in a tall kneeling position with both knees on the floor. Your knees should be hip-width apart, and your toes can be tucked under or flat on the floor.
2. Hold a dumbbell in each hand with your arms hanging down by your sides and your palms facing your thighs.
3. Engage your core to maintain a straight, upright posture. Your back should be straight, and your shoulders should be down and back.
4. Inhale and slowly raise the dumbbells in front of you with your palms facing down.
5. Keep a slight bend in your elbows and lift the dumbbells until your arms are parallel to the floor and in line with your shoulders.
6. Pause for a moment at the top of the movement to feel the contraction in your shoulders.
7. Exhale and slowly lower the dumbbells back to the starting position with control.
8. Repeat the movement for the desired number of repetitions, typically 10-12 reps per set.

Breathing

• Inhale while raising the dumbbells.
• Exhale while lowering the dumbbells back to the starting position.

Common Mistakes to Avoid

• Using too much weight: This can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as you get stronger.
• Swinging the weights: Avoid using momentum to lift the dumbbells. Keep the movement controlled and deliberate.
• Arching the back: Engage your core to maintain a straight, upright posture and avoid straining your lower back.
• Lifting the weights too high: Only lift the dumbbells until your arms are parallel to the floor to avoid shoulder strain.

Benefits

• Strengthens and tones the front deltoid muscles
• Improves shoulder stability and mobility
• Engages core muscles for added stability

Half Kneeling Dumbbell Front Raise to Chest Fly

Step-by-Step Instructions

1. Start in a half kneeling position with one knee on the floor and the other foot flat on the ground in front of you, forming a 90-degree angle with both legs.
2. Hold a dumbbell in each hand with your arms hanging down by your sides and your palms facing your thighs.
3. Engage your core to maintain a straight, upright posture. Your back should be straight, and your shoulders should be down and back.
4. Inhale and slowly raise the dumbbells in front of you with your palms facing down.
5. Keep a slight bend in your elbows and lift the dumbbells until your arms are parallel to the floor and in line with your shoulders.
6. Pause for a moment at the top of the movement.
7. Now it’s time to transition to the chest fly. From the top position of the front raise, exhale and open your arms out to the sides in a controlled manner, keeping a slight bend in your elbows. This motion mimics a chest fly.
8. Continue to move your arms out until they are in line with your shoulders, forming a “T” shape with your body.
9. Pause for a moment at the end of the fly movement, feeling the stretch across your chest.
10. Inhale and bring your arms back together in front of you, reversing the chest fly movement.
11. Exhale and slowly lower the dumbbells back down to the starting position by reversing the front raise movement.
12. Repeat the sequence for the desired number of repetitions, typically 8-12 reps per set. Switch legs halfway through the set to ensure both sides of your body are equally worked.

Breathing

• Inhale while raising the dumbbells.
• Exhale while transitioning to the chest fly.
• Inhale while bringing your arms back together.
• Exhale while lowering the dumbbells back to the starting position.

Common Mistakes to Avoid

• Using too much weight: This can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as you get stronger.
• Swinging the weights: Avoid using momentum to lift the dumbbells. Keep the movement controlled and deliberate.
• Arching the back: Engage your core to maintain a straight, upright posture and avoid straining your lower back.
• Lifting the weights too high: Only lift the dumbbells until your arms are parallel to the floor to avoid shoulder strain.

Benefits

• Strengthens and tones the front deltoid and chest muscles
• Improves shoulder stability and mobility
• Engages core muscles for added stability
• Enhances coordination and control

Build Your Chest From the Floor Up With These 5 Exercises at AFAC Gym

Incorporating these floor-based dumbbell exercises into your routine is a fantastic way to build chest strength and improve overall upper body stability. By focusing on proper form and leveraging the stability provided by the floor, you can effectively target your chest muscles and enhance your functional fitness. Remember, a strong chest not only contributes to better posture but also makes everyday tasks easier and more efficient. Strong chest muscles can also improve your performance in a variety of sports. And, AFAC gym has a wide range of dumbbells to choose from for these exercises. Select dumbbells weighing from 5-100 pounds each and progressively overload as you build muscle in your chest and arms.

If you’d like to join a local gym, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. Our personal trainers can get you started with a fitness program that’s tailored to your fitness level and goals. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.