Dumbbell Bench Press
Build a bigger chest with the dumbbell bench press! A classic exercise for strength and size.
The Dumbbell Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench and dumbbells.
Required Equipment
Dumbbell Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Dumbbell Bench Press Variations and Alternatives
How to do the Dumbbell Bench Press
Begin by sitting on a flat bench with a dumbbell in each hand resting on your thighs. The palms of your hands will be facing each other.
Raise the dumbbells using your thighs to help lift them, then lie back on the bench. Position the dumbbells at shoulder height with elbows out and palms facing towards your feet.
Start the exercise by moving the dumbbells above your chest with arms fully extended. This is your starting position.
Lower the dumbbells slowly to the sides of your chest. Bend your elbows to about a 90-degree angle while inhaling. Ensure you maintain control of the dumbbells.
Press the dumbbells back up to the starting position by extending your elbows and exhaling. Lock your arms and squeeze your chest at the top of the lift.
Repeat for the prescribed number of repetitions.
Conclude the exercise by safely returning the dumbbells to your thighs or to the floor before sitting up. Ensure you do not drop the dumbbells on yourself.
Tips: Keep your back flat on the bench and focus on using your chest muscles to push the weights. Ensure the weight is manageable, keep feet planted, avoid jerky movements, and have a spotter if using heavy weights.
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Dumbbell Bench Press FAQs
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Bench Press?
Exercise bench and dumbbells.
Is the Dumbbell 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 Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Bench Press variations and alternatives?
Similar exercises include the Barbell Bench Press, Barbell Foot Bench Press, Dumbbell Elevated Push-Up and Dumbbell 2-Point Bench Press.
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