Chest and Triceps Dumbbell Workout Without a Bench

Written by James C., M.S.(C), PT

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Whether you’re a seasoned fitness enthusiast or just beginning your journey, our guide on chest and triceps dumbbell workouts is your key to achieving a well-sculpted upper body.

We focus on exercises that don’t require a bench, making them perfect for home workouts or those times when the gym is packed.

The Power of Chest and Triceps Workouts

chest and tricep workout without bench

Chest and triceps workouts not only provide aesthetic appeal by contributing to a well-defined upper body but are also vital for functional strength.

Your chest muscles, primarily the pectorals, are involved in pushing movements while the triceps, found on the back of your upper arms, extend the elbow joint.

Together, they play a significant role in many daily activities, making their development crucial for overall strength and fitness.

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No-Bench Dumbbell Workout for Chest and Triceps: A Comprehensive Routine

chest and tricep dumbbell workout without bench

Our chest and triceps dumbbell workout focuses on exercises that you can do without a bench.

However, they still offer the intensity needed to challenge these muscle groups and trigger muscle growth and strength.

Ensure to perform a warm-up before starting and a cool-down afterward.

Dumbbell Floor Press

Begin lying flat on your back, knees bent, and feet flat on the floor. Hold a dumbbell in each hand at chest level, and press them up until your arms are fully extended.

Lower back down with control.

Dumbbell Pullover

While lying on the floor, hold a dumbbell with both hands and extend your arms straight up.

Slowly lower the weight behind your head, keeping your arms straight, then return to the start.

Standing Overhead Triceps Extension

Stand upright, hold a dumbbell with both hands, and raise it above your head.

Bend your elbows to lower the weight behind your head, then extend your arms to raise it back up.

Close-Grip Dumbbell Press

Lying on the floor, hold dumbbells with a neutral grip (palms facing each other), and press them up until your arms are fully extended.

Lower them back to chest level with control.

Dumbbell Kickback

Stand bent over slightly, with a dumbbell in each hand.

Keep your elbows close to your body and extend your forearms backward to straighten your arms. Return slowly to the starting position.

Dumbbell Push-up

chest and tricep dumbbell workout without bench

Get into a push-up position, holding a dumbbell in each hand. Lower yourself down as far as you can go, then push yourself back up.

Repeat each exercise for 3 sets of 10-12 reps, with a 60-90 second rest period between sets.

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Alternative Exercise Options for Chest and Triceps

If you don’t have dumbbells, bodyweight exercises can provide an excellent workout for the chest and triceps.

Push-ups, dips, and diamond push-ups are all effective at working these muscles. You can also use resistance bands or kettlebells as alternatives.

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So, get started today and experience the growth and strength that our chest and triceps dumbbell workout can deliver.

Remember, consistency is key in any workout routine. Stay committed to your fitness journey, and the results will surely follow.

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