Hex Dumbell Chest Exercises

Got a single hex dumbbell lying around in your home gym equipment stash? Good news: you don’t need a full-blown weight rack or a bench that costs more than your sofa to sculpt a stronger chest. With just one trusty dumbbell and a sprinkle of cheeky determination, you can smash through chest day like a pro. Here's how to do it—and what muscles you're working while you're at it.

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1. Single Dumbbell Floor Press

How to do it:

Plonk yourself on the floor—mat optional, but your elbows will thank you.

Grab the dumbbell in one hand, elbow bent at 90 degrees like you mean business.

Press that weight straight up like you’re fist-bumping the ceiling, then bring it down slow and controlled.

Smash out 8-12 reps per side.

Hits: Your pecs (main chest muscle), front shoulders, and triceps.

Why we love it: Great for building power without wrecking your shoulders. Bonus: no bench required. Just you, the floor, and your grit.

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2. Single-Arm Dumbbell Chest Fly (Floor or Ball if You Fancy)

How to do it:

Lie flat like a pancake (a strong, sweaty pancake).

Hold your dumbbell above your chest, slight bend in your elbow, arm out like you’re about to hug someone.

Lower it in a wide arc 'til your arm lines up with your side, then bring it back.

Do 8-10 reps per arm.

Hits: Chest, chest, and more chest. Plus a bit of front shoulder.

Why we love it: Feels fancy. Works like magic. Makes your chest pop—even if your gym’s just your bedroom floor.

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3. Dumbbell Squeeze Press

How to do it:

Lie on the floor.

Hold the dumbbell horizontally with both hands. Like you're about to offer it to the fitness gods.

Squeeze it like it owes you money while pressing straight up, then lower with control.

Go for 10-15 reps.

Hits: Inner chest, shoulders, and arms.

Why we love it: It’s simple, spicy, and makes your pecs work overtime. Hello, definition.

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4. One-Arm Dumbbell Pullover

How to do it:

Lie down (again).

Start with the dumbbell above your chest. Pass it to one hand.

Reach it back over your head in a big ol’ arc, then bring it back up.

Do 8-10 reps, then switch sides.

Hits: Chest, back, and arms.

Why we love it: A glorious stretch and a solid burn. Sneaky effective—and surprisingly satisfying.

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5. Standing Dumbbell Press-Outs

How to do it:

Stand tall like the legend you are.

Hold the dumbbell at chest height with both hands.

Push it straight out like you’re offering your gains to the world, then reel it back in.

Smash 12-15 reps.

Hits: Chest, shoulders, core. And your pride.

Why we love it: Adds a core challenge and a sweet chest squeeze. It’s like a standing hug for your pecs.

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Final Thoughts (aka Pep Talk Time)

You don’t need to spend big to train smart. One hex dumbbell and a sliver of floor space is all you need to level up your chest game. These moves prove you can flex with the best of 'em using just minimal home gym equipment.

Want to make home workouts even easier? The Nova Gym Box has everything you need to get started and stay consistent. Delivered straight to your door with high-quality gear and personalised workout plans to match. Grab yours now and train like a boss at home.

Slot these into your week a couple of times and watch your pecs perk up. Let’s get it!