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Chest · Dumbbell · Beginner

How to do Dumbbell Bench Press

The dumbbell bench press is a classic upper body strength exercise that targets the pectoral muscles, with secondary emphasis on the triceps and shoulders. It is performed lying on a bench, pressing dumbbells from chest level to full arm extension.

Dumbbell Bench Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Chest

How to do Dumbbell Bench Press, step by step

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
  3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Bench Press →

Muscles worked

Dumbbell Bench Press works your chest as the main mover, with help from your triceps and shoulders.

Variations

Track Dumbbell Bench Press in SPLYT

Dumbbell Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

All 164 chest exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →