This is a solid 3-set, 3-routine dumbbell chest workout for strength and muscle growth:

 

1. Dumbbell Bench Press (Flat or Slight Incline)

• 3 sets of 8-12 reps

• Keep your core engaged, lower the dumbbells slowly, and press up with control.

 

2. Dumbbell Flys (Flat or Incline)

• 3 sets of 10-12 reps

• Maintain a slight bend in your elbows and stretch deep before bringing the dumbbells together.

 

3. Dumbbell Pullover

• 3 sets of 10-12 reps

• Keep your arms extended but not locked, and engage your chest as you pull the dumbbell back over.

 

This routine targets overall chest development, from mass-building to stretch and contraction for a well-rounded workout. If you’re looking to increase intensity, adjust the weights and add slow negatives.