Dumbbell 2-Point Bench Press
Challenge your chest with the Dumbbell 2-Point Bench Press! Build strength & stability with this twist on a classic.
The Dumbbell 2-Point Bench Press is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell 2-Point Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Dumbbell 2-Point Bench Press Variations and Alternatives
How to do the Dumbbell 2-Point Bench Press
Dumbbell 2-Point Bench Press Instructions
A dumbbell (weight of your choice)
Starting Position:
Sit on the edge of the flat bench with a dumbbell in your dominant hand.
Lie back on the bench while holding the dumbbell straight up above your chest. Your arm should be fully extended.
Bend your knees and place your feet flat on the floor or on the bench.
Your non-working leg can be bent and kept in the air or positioned with your foot on the bench.
Movement Instructions:
Slowly lower the dumbbell toward your chest by bending your elbow until your upper arm is parallel to the ground. Keep your elbow at about a 45-degree angle relative to your torso.
Pause for a moment at the bottom of the movement.
Push the dumbbell back up to the starting position by extending your elbow, engaging your chest and shoulder muscles throughout the movement.
Breathing:
Inhale as you lower the dumbbell.
Exhale as you push the dumbbell back to the starting position.
Tips:
Keep your core engaged to maintain stability throughout the movement.
Avoid arching your back excessively; the bench should support your back.
Start with a lighter weight if you are new to this exercise, and gradually increase as you gain strength and confidence.
Repetitions:
Aim for 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.
Dumbbell 2-Point Bench Press FAQs
What muscles does the Dumbbell 2-Point Bench Press work?
The Dumbbell 2-Point Bench Press mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell 2-Point Bench Press?
Dumbbells or exercise bench.
Is the Dumbbell 2-Point Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell 2-Point Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell 2-Point Bench Press variations and alternatives?
Similar exercises include the Dumbbell Elevated Push-Up, Dumbbell 3-Point Bench Press, Dumbbell Incline Neutral-Grip Chest Press and Dumbbell Floor Lying Hammer Press.
Training calculators
Work out the numbers behind your training before your next session.