12 Chest and Triceps Workout With Dumbbells for Muscle Mass

Want to build an impressive chest and trice[ with just dumbbells? I’ve got you covered.

Today, I’m breaking down a research-backed chest and triceps workout that you can crush at home or in the gym.

Think of your chest and triceps as tag-team partners in every pushing movement you do. While your pectorals are the main players in pressing exercises, your triceps also work hard to ensure you get every rep.

This synergy isn’t just gym bro science – it’s human anatomy 101. When you perform a dumbbell press, your chest generates the primary force, but your triceps jump in as crucial synergistic movers.

Research shows that training these muscle groups together leads to better muscle activation and more efficient workouts. Plus, you’re capitalizing on the natural fatigue patterns of these muscles – when one is tired, the other takes over.

In this article, we discuss the best triceps and chest workouts you can do with the help of dumbbells to build muscle mass and strength.

Know More About Chest and Triceps Muscles

The chest muscle is also known as the pectoralis muscle and is mainly divided into the upper and the lower sections.

It’s important to train the chest with various exercises to develop the upper chest and lower chest, as well as the outside and inner pectorals.

Triceps brachii, or Triceps, is a three-headed muscle opposite of the biceps and responsible for 2/3 of upper arm mass.

It consists of 3 parts: the medial, the lateral head, and the long head.

It begins just below the shoulder blade socket and at two distinct areas of the humerus. Furthermore, focusing on and working the three tricep head muscles is essential for maximum gains.

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12 Best Chest And Triceps Dumbbell Exercises

Below is a list of some of the best dumbbell-only chest and triceps exercises to help you build a strong, healthy body and muscle.

1. Dumbbell Bench Press

The dumbbell bench press is a great way to add muscle mass to the chest. The shoulders and triceps will be indirectly involved as well.

The Barbell Bench Press has a limitation that it does not involve the full range of motion. The dumbbell bench press overcomes this limitation.  

It provides an additional range of motion at the top, which helps achieve complete chest development. Dumbbells require better coordination and force the stabilizing muscles to help.

If you don’t have a bench, you can do the same exercises on the floor at home.

Muscles Worked

• Primary: Chest
• Secondary: Anterior deltoid, triceps.

How To Do It

1. Lie down on the bench, keeping your feet on the floor for better balance. Have a dumbbell in each hand.
2. Keep the dumbbells close to each other and raise them until your arms are nearly locked out.
3. Keep the motion controlled and avoid jerky movements.
4. Slowly lower the weights to your outer chest, stretching the chest to the maximum at the bottom.
5. Repeat the desired number of reps.

2. Incline Dumbbell Press

The Incline dumbbell press is an excellent way to develop the middle and upper pectoral muscles.

Similar to the Incline bench press, the Incline dumbbell press works mostly on the upper pecs, but dumbbells allow a full range of motion and, therefore, in some ways, better than the bench press.

It is one of my favourite chest workouts.

Muscles Worked

• Primary: Upper pec
• Secondary: Lower pec, Anterior delt, triceps.

How To Do It

1. Lie back on an incline bench. Ensure the bench is adjusted to 30–45 degrees on an incline.
2. It is recommended that you not go too far upright, as this will increase the stress on your shoulders rather than your chest.
3. Clean the dumbbells and lift them straight overhead. Feel a good chest squeeze at the top.
4. Lower the dumbbells and feel a good chest muscle stretch at the bottom.
5. Pause, and then press the dumbbell back to the starting position.

3. Decline Dumbbell Press

The decline dumbbell bench press is a variation of the decline bench press that uses dumbbells to allow for a greater range of motion during the exercise.

It takes a lot of shoulder and triceps stability to use dumbbells, so it uses more muscle to stabilize the body than its barbell equivalent.

Muscles Worked

• Primary: Lower pec
• Secondary: Upper pec. Triceps, anterior delt, and Lats.

How To Do It

1. Lie on a decline bench with a dumbbell in each hand.
2. Hold the dumbbells with your arms fully extended directly above your chest.
3. Keep your shoulder blades pinched together to ensure the shoulders are in a safe position.
4. Lower the dumbbells slowly to the sides of your chest. Keep your elbows close to your body and positioned at a 45-degree angle in the bottom position.
5. Take a pause, and then bring the dumbbells back to the starting position.

4. Dumbbell Pullover

The dumbbell pullover is a versatile exercise that primarily targets the pectoralis major (chest) and latissimus dorsi (back), while also engaging the serratus anterior and various stabilizing muscles.

Bodybuilding legends often credit this exercise for their impressive physiques due to its ability to expand the ribcage and develop upper body musculature.

How To Do It

1. Lie across on a bench on your shoulders so that your head is hanging.
2. Grasp a dumbbell with both hands and get it straight over your chest. Do not let the dumbbell go too far forward.
3. Lower the dumbbell as far as possible and then raise it back to the starting position.
4. Slowly bring yourself back to the starting position.

5. Dumbbell fly

The dumbbell fly is a classic exercise designed to isolate and strengthen the chest muscles. The wide arc motion of the dumbbell fly helps improve flexibility in the chest and shoulders.

It’s a popular choice for bodybuilders because it isolates the chest for aesthetics.

I found that performing flies at different angles (flat vs. incline) allowed me to target various parts of my chest effectively. So you also try chest fly variations.

How To Do It

1. Select a pair of dumbbells that allow you to maintain proper form throughout the exercise.
2. Lie down on the flat bench with your feet firmly planted on the ground.
3. Lift your arms straight up from your shoulders, with the dumbbells directly over your chest.
4. Slowly lower your arms until your wrists are at shoulder level or slightly above.
5. Bring your arms toward your body, using your pecs to pull them together.

6. Dumbbell Squeeze Press

The dumbbell squeeze press is one of the most effective chest pressing exercises you can perform to induce functional hypertrophy in the inner body, particularly the inner pectorals.

During this exercise, the dumbbells are always in contact with each other, and you’re actively squeezing them inward (against each other) as hard as possible.

How To Do It

1. Grab a pair of dumbbells that aren’t too heavy. You want to be able to squeeze them together.
2. Lay back on a flat bench, feet planted firmly on the ground. Hold the dumbbells above your chest with your palms facing each other.
3. Press those dumbbells together like you’re trying to make them into one super-dumbbell.
4. Hold the squeeze tight and push the dumbbells straight up
5. Now, slowly lower the weights back down to your chest. And I mean slowly. This is where you’ll feel it in your pecs.
6. Do this for about 8–12 reps, depending on your feelings. Trust me, by the end, your chest will be on fire (in a good way).

7. Dumbbell Kickback

I strongly recommend the dumbbell kickback for anyone looking to target their triceps muscles.

This exercise is an isolation exercise, meaning it specifically targets the triceps muscles, unlike other exercises such as the push-up or bench press that work multiple muscle groups

Studies have shown that the tricep kickback is highly effective at activating the triceps muscles.

How To Do It

1. Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
2. Hold a dumbbell in the left hand and, keeping the left foot flat on the floor, press your left arm tight against your side with the upper arms parallel to the floor.
3. Keep your body as still as possible; move only your forearms.  
4. Extend at the elbow until your arm is straight back and fully extended.
5. Flex the triceps hard for a second, then return to the starting position.
6. Complete all reps on the left arm and then repeat on the right arm.

8. One-Arm Overhead Dumbbell Triceps Extension

The dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while also increasing stability throughout the core and shoulder regions.

Opting for dumbbells instead of an EZ-bar for the overhead extension allows each arm to be worked independently. This way, your stronger side won’t unintentionally help out the weaker one, giving you a balanced workout!

It’s also worth doing the exercise with one arm at a time.

How To Do It

1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
2. Hold it straight overhead with an overhand grip (palm facing forward).
3. Lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
4. Then, slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.

9. Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension is an excellent move to begin your triceps routine. Triceps extensions are isolation exercises, which means they use just one joint.

Triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury. It puts no pressure on the wrists, so they are an alternative for people with wrist strain or injury.

How To Do It

1. Lie on a flat bench with your feet flat on the floor.
2. Hold a dumbbell in each hand and hold it directly above you with a neutral grip.
3. Make sure your upper arms and elbows are still, and lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
4. Pause, then squeeze the triceps and raise the dumbbells back to the starting position.
5. Avoid allowing your elbows to flare out to the side.

10. Overhead Tricep Dumbbell Extension

This exercise effectively targets all three heads of the triceps—long, lateral, and medial. It is excellent for building strength, tone, and definition in the back of your arms.

I’ve found the overhead tricep dumbbell extension to be an excellent addition to my upper-body workout routine.

There are two main variations of this exercise:

• The seated version offers greater stability and can help isolate the triceps better.
• The standing version works the core and lower body.

How To Do It

1. Sit on a bench and put your feet on the floor.
2. Grab a dumbbell with both hands and hold it securely by the handle or under the weight plates.
3. Raise the dumbbell overhead until your arms are fully extended. Your palms should face upward with the dumbbell above your head.
4. Slowly bend your elbows, lowering the dumbbell behind your head until your forearms are nearly parallel to the ground.
5. Keep your elbows close to your head and pointed upward. Pause briefly, then straighten your arms to return the dumbbell to the starting position.
6. Keep the head neutral, avoiding any forward jutting of the neck.

11. Incline Dumbbell Tricep Extension

The incline dumbbell tricep extension is an isolation exercise that builds muscle and strength in all three tricep heads.

It can be used by people looking to increase their strength or build bigger triceps.

The benefit of extension movements is that they allow you to get a deeper stretch in the muscle, hopefully activating more muscle fibres.

How To Do It

1. Grab a dumbbell in each hand and lie against an incline bench.
2. Do not use excessively heavyweight, as this is dangerous for your elbows.
3. Keep your upper arms fixed, with your elbows close to your head.
4. Extend your arms over your shoulders with your palms facing each other.
5. Then, slowly lower the dumbbells behind your head by bending your elbows.
6. Hold this position for a count of two, then with a controlled motion, raise your arms back up to the starting position.

12. Dumbbell Tate Press

The dumbbell Tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle.

If you don’t have a bench, you can do this triceps workout at home with dumbbells by lying on the floor.

It will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.

How To Do It

1. Start by lying down on a flat bench with your feet firmly planted on the floor.
2. Hold a dumbbell in each hand with your palms facing towards your feet.
3. Lift the weights to the middle of your chest.
4. Slowly raise your arms up and down without moving elbows by contracting your triceps.
5. Don’t lock your elbows at the top of the movement.

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Dumbbell Chest And Tricep Workout Routines

Workout Plan #1

Workout Plan #2: Single Dumbbell Chest and Tricep Routine

Chest and Tricep Superset Routine

FAQs

Is Chest and Tricep A Good Workout?

Yes, you can train your chest and tricep together in your workout regime to gain mass. It’s preferred by many fitness gurus and bodybuilders to train them together since you are already working the tricep when doing chest.

Can I build my chest and Tricep with only dumbbells?

Yes, you can build your chest and triceps with dumbbell exercises only.

The dumbbell bench press and the dumbbell squeeze press are great compound exercises for building bigger chests and triceps.

There are many dumbbell-only isolation exercises to build chest and tricep at home without a bench: dumbbell fly, dumbbell floor pullover, Dumbbell Kick Back and Overhead Dumbbell Triceps Extension.

Can you build a tricep with dumbbells?

Yes, You can build your triceps with dumbbell-only exercises. The dumbbell tricep extensions, and dumbbell kick back, and dumbbell tricep extensions are great ways to build strength and muscle.

Which exercises should I perform to train my chest and triceps?

Weight-lifting exercises like the bench press, push-up, and dip are great for developing chest and triceps strength.

Conclusion

We have already introduced you to the best dumbbell chest and tricep exercises for building muscle mass.

I strongly encourage you to perform these exercises correctly, as that will have a massive impact on your progress.

You have also been shown three types of chest and tricep workout routines—with a pair of dumbbells, with a single dumbbell, and as a superset.

Depending on your preference, you can try one of these and then let us know how it has worked.

Thanks for reading; enjoy your Workout

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.