Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. Join them; it only takes a minute:

Sign up
Here's how it works:
  1. Anybody can ask a question
  2. Anybody can answer
  3. The best answers are voted up and rise to the top

What chest exercises are available for people who don't have access to a pull-up bar or a bench/barbell? Are there any specific exercises that stand out as extremely good?

share|improve this question
Dips and pushups. How about fly exercises with (improvised) dumbbells? – The Chaz 2.0 Feb 16 '12 at 1:25
yeah do you have dumbbells ? – Greg Feb 16 '12 at 13:19
@Greg Yes, I have several dumbbells ranging 8 - 50 lbs. – Moses Feb 16 '12 at 16:07
@TheChaz Your comment would make a good answer. – Dave Liepmann Feb 16 '12 at 16:52
Pull-ups are a chest exercise? I assume you mean either pull-up bar dips or muscle-ups ON a pull-up bar. – Joel Cornett Apr 1 '12 at 20:41
up vote 3 down vote accepted

By request...

I would recommend

  • dips (which can be done with various arrangements of common household furniture, or on a counter-top)
  • pushups, of which there are MANY kinds/varieties/ranges of motion
  • fly exercises with your (improvised) dumbbells.
share|improve this answer

Wide Push-Ups; one of the best compound exercises available yet will isolate the width of the chest more so than a Close Push-Up. Combine both Wide/Close to target the majority of your chest.

share|improve this answer

I agree with what others have suggested. In addition, Pullovers are a great exercise for both the chest and back, done with dumbbells or a barbell. I regularly incorporate them into my chest training. There are several variations - flat bench/decline bench, and bent or straight arm.

Dumbbbell or Kettlebell Floor Presses are an oft-forgotten cousin of the much more popular bench press, and as the name suggests do not require a bench.

You could try flyes one-armed to test your stabilizing muscles and independently work both sides, personally I have found one-armed flyes to be very beneficial.

share|improve this answer

Look at this :

There is plenty of good chest exercise in their, only requirement is dumbell ;)

share|improve this answer

Your Answer


By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.