Dumbbell 3-Point Bench Press
Build chest strength & stability! The Dumbbell 3-Point Bench Press targets your pecs with controlled, focused movements.
The Dumbbell 3-Point Bench Press is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell 3-Point Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Deep Core (transverse abdominis)
Dumbbell 3-Point Bench Press Variations and Alternatives
How to do the Dumbbell 3-Point Bench Press
A flat bench
1. Starting Position:
Lie on your back on a flat bench. Ensure your head, shoulders, and buttocks are in contact with the bench.
Bend your knees and keep your feet flat on the floor for stability.
Dumbbell Placement:
Hold a dumbbell in one hand. Extend your arm above your chest, keeping your palm facing forward. The elbow should be slightly bent.
Movement Phase:
Slowly lower the dumbbell towards your chest by bending your elbow. Keep your elbow close to your body.
Lower the dumbbell until it is just above your chest or until your elbow is at a 90-degree angle.
Pressing Phase:
Push the dumbbell back up to the starting position, fully extending your arm without locking the elbow.
Make sure to exhale during the pressing phase.
Repetitions:
Complete the desired number of repetitions with one arm, then switch to the other arm.
Tips:
Maintain a controlled motion throughout the exercise to maximize muscle engagement and minimize injury risk.
Ensure you keep your core engaged and spine neutral during the movement for stability.
Start with a light weight to ensure proper form before gradually increasing the weight.
Dumbbell 3-Point Bench Press FAQs
What muscles does the Dumbbell 3-Point Bench Press work?
The Dumbbell 3-Point Bench Press mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell 3-Point Bench Press?
Dumbbells or exercise bench.
Is the Dumbbell 3-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 3-Point Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell 3-Point Bench Press variations and alternatives?
Similar exercises include the Dumbbell 2-Point Bench Press, Dumbbell Floor Lying Hammer Press, Alternating Dumbbell 2-Point Bench Press and Dumbbell Pass Through Push-Up Plank.
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