Exercise guide
Dumbbell 2 Point Bench Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
The Dumbbell 2 Point Bench Press is a unilateral pressing variation that forces the core and obliques to work overtime to prevent the torso from rotating off the bench. It builds chest and shoulder strength while developing elite anti-rotational stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on a flat bench holding a single dumbbell in your right hand.
- Shift your body to the right until your right shoulder and right glute are hanging off the side of the bench, supported only by your left side (the '2 points' of contact).
- Plant your feet wide on the floor and engage your glutes to create a stable base.
- Hold the dumbbell at chest level with your elbow at a 45-degree angle from your body.
How to do it
- Inhale and brace your core aggressively to keep your torso perfectly horizontal and prevent tipping.
- Exhale as you press the dumbbell straight up toward the ceiling until your arm is fully extended.
- Inhale as you lower the weight under control, stopping when the dumbbell is just above chest level.
- Complete all reps on one side before switching your body position to the other side of the bench.
Form checklist
- Keep your hips and shoulders square to the ceiling; do not let the weighted side dip toward the floor.
- Maintain a death-grip on the dumbbell to increase shoulder stability.
- Drive your feet into the floor to help stabilize your pelvis.
- Ensure your head and neck remain neutral and supported on the bench.
Pro tips
- The primary goal is 'anti-rotation'—if someone saw you from above, they shouldn't be able to tell that half your back is off the bench.
- Extend your non-working arm out to the side or make a tight fist to create more full-body tension.
Make it harder
- Bring your feet closer together to narrow your base of support and further challenge your obliques.
- Implement a 3-second eccentric (lowering) phase to increase the duration of the rotational challenge.
Frequently asked
- What muscles does the dumbbell 2 point bench press work?
- The dumbbell 2 point bench press primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell 2 point bench press?
- The dumbbell 2 point bench press uses dumbbell.
- Is the dumbbell 2 point bench press good for beginners?
- The dumbbell 2 point bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.