Which chest dumbbell exercises does GainsLog use in its programs?

Dumbbell Bench Press, Dumbbell Fly, Incline Dumbbell Bench Press, and Incline Dumbbell Fly. The app uses these chest dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.

How many sets of chest exercises should I do a week?

GainsLog's program builder rates a program against 5 to 12 working sets a week for your chest at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total. On the female profile the balanced range is 0 to 8.

Which chest dumbbell exercises are compound?

The GainsLog library tags 5 of the 7 as compound lifts, for example Dumbbell Bench Press, Incline Dumbbell Bench Press, Decline Dumbbell Bench Press, and High Incline Dumbbell Bench Press. The other 2 are isolation exercises.

Chest dumbbell exercises

By Ossian Hempel · Updated November 3, 2026

The GainsLog exercise library has 7 dumbbell exercises that target your chest. 4 of them are used in the app's programs or suggested by its program builder.

Exercises: 7
Joint actions: 2
In GainsLog programs: 4
Balanced weekly sets, default profile: 5 to 12

Shoulder flexion

The upper arm rises forward and up, as in an incline press, an incline fly or a front raise. 4 exercises.

Chest dumbbell exercises: shoulder flexion
Exercise	Equipment	Type	Notes
Incline Dumbbell Bench PressDumbbells · Compound · In GainsLog programs, Incline	Dumbbells	Compound	In GainsLog programs, Incline
Incline Dumbbell FlyDumbbells · Isolation · In GainsLog programs, Incline	Dumbbells	Isolation	In GainsLog programs, Incline
High Incline Dumbbell Bench PressDumbbells · Compound · Incline	Dumbbells	Compound	Incline
Low Incline Dumbbell Bench PressDumbbells · Compound · Incline	Dumbbells	Compound	Incline

Log your chest dumbbell work in GainsLog

Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.

Horizontal shoulder adduction

The upper arm moves forward across the body at shoulder height, as in a flat press or a fly. 3 exercises.

Chest dumbbell exercises: horizontal shoulder adduction
Exercise	Equipment	Type	Notes
Dumbbell Bench PressDumbbells · Compound · In GainsLog programs	Dumbbells	Compound	In GainsLog programs
Dumbbell FlyDumbbells · Isolation · In GainsLog programs	Dumbbells	Isolation	In GainsLog programs
Decline Dumbbell Bench PressDumbbells · Compound · Decline	Dumbbells	Compound	Decline

In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the program builder.

How many sets of chest a week?

GainsLog's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your chest is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make the muscle a focus. The builder recommends no more than 5 sets for one muscle in a single workout.

On the female profile the balanced range is 0 to 8.

A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the chest range, whatever the equipment.

Weekly working sets for chest in GainsLog
Priority	Default profile	Female profile
Focus	10 to 15	10 to 15
Balanced	5 to 12	0 to 8
Deprioritized	1 to 5	1

Plan every muscle at once with the volume calculator.

Rate your program's weekly sets in GainsLog

GainsLog's program builder rates your program against these set ranges for every muscle.

FAQ

Which chest dumbbell exercises does GainsLog use in its programs?: Dumbbell Bench Press, Dumbbell Fly, Incline Dumbbell Bench Press, and Incline Dumbbell Fly. The app uses these chest dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.
How many sets of chest exercises should I do a week?: GainsLog's program builder rates a program against 5 to 12 working sets a week for your chest at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total. On the female profile the balanced range is 0 to 8.
Which chest dumbbell exercises are compound?: The GainsLog library tags 5 of the 7 as compound lifts, for example Dumbbell Bench Press, Incline Dumbbell Bench Press, Decline Dumbbell Bench Press, and High Incline Dumbbell Bench Press. The other 2 are isolation exercises.