This post is about building the chest. Like many lifters, I want a strong, well-defined chest, and I’m no exception. Over the years, I’ve prioritized chest work, and most of the people I’ve coached have done the same. We’ve been told that barbell movements are the best way to develop the chest. While a big bench press can come with impressive pecs, you don’t need a 300-pound bench to have a respectable chest. That said, the bench press isn’t something to ignore. Pushing heavy weight off the chest is effective, but when you study the chest muscles themselves, dumbbell work often offers more development because it allows more adduction.
The pectoralis major does several things: it flexes the humerus, adducts the arm, medically rotates the humerus, and, when maximally contracted, helps define the chest. The muscle has two heads—the sternal head (lower chest, adduction) and the clavicular head (upper chest, flexion). Barbell work limits humeral adduction, which is why dumbbell variations can be better for chest development.
Regular dumbbell bench presses are fine and will get the job done, but there’s more you can do. Here are some of my favorite dumbbell variations that many readers may not have tried:
1) Dumbbell press with accentuated eccentrics
– Focus on the lowering phase, 3–5 seconds per rep, 8–12 reps. Aim for a max-effort set on the last set. You can use straight sets or a pyramid scheme—whatever works.
2) Dumbbell 1-arm (offset) press
– Helps address strength imbalances between sides and adds a significant core-stability demand as you press.
3) Dumbbell alternating press
– Classic move that mimics a 1-arm press and requires decent scapular stability on the straight-arm side.
4) Dumbbell elevator press
– Lower the dumbbell a quarter of the way, then raise; lower halfway, raise; lower all the way, then raise again. That’s one rep. Aim for 6–10 reps.
5) Dumbbell reverse batwing press
– A counterpoint to the Batwing Row: hold one dumbbell a few inches above the chest while you press with the other side. Switch sides each set.
6) Dumbbell squeeze press
– A favorite for hammering the pecs by bringing the dumbbells together as you press.
7) Dumbbell press with intraset iso holds
– Increase time under tension with isometric holds. Start with a 10-second hold at the top, a 5-second hold mid-rep, and another 5-second hold a few inches above the chest. Then perform 8–10 reps. On the last set, repeat the three holds.
8) Dumbbell floor flye in hollow position
– Not a press, but an effective chest-builder focused on adduction. Performed on the floor, it’s shoulder-friendly and limits the range of motion, while also challenging the core.
Now go train your chest. And remember to support your gains with adequate daily calories so all this work can pay off.
