Exercise guide
Dumbbell 3 Point Bench Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
The Dumbbell 3 Point Bench Press is a unilateral chest press that challenges the core and lower body to resist rotational forces, significantly increasing activation in the obliques, glutes, and stabilizers while building upper body strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with a dumbbell in one hand, resting it on your thigh.
- Lie back on the bench, ensuring your head, upper back, and glutes are fully supported.
- Plant your feet firmly on the floor wider than shoulder-width apart to create a stable base.
- Hold the dumbbell at chest level with a 45-degree elbow angle, while the non-working arm is either extended to the side or braced on your hip.
How to do it
- Inhale and brace your core, squeezing your glutes to lock your hips in place against the bench.
- Exhale as you press the dumbbell vertically toward the ceiling until your arm is fully extended but not locked out.
- Inhale as you lower the dumbbell under control for a 2-second count until it is level with your chest.
- Complete all repetitions on one side before switching the weight to the other hand.
Form checklist
- Keep both glutes pressed firmly into the bench; do not let the non-working side lift or tilt.
- Maintain a 45-degree angle between your elbow and torso to protect the shoulder joint.
- Drive the opposite foot (the side without the weight) into the floor to counteract the rotational pull.
- Ensure the wrist stays stacked directly over the elbow throughout the entire movement.
Pro tips
- Focus on 'anti-rotation' by imagining your torso is a solid block that cannot move, forcing your obliques to work overtime.
- Pause for one second at the bottom of the rep to eliminate momentum and maximize chest fiber recruitment.
Make it harder
- Narrow your foot stance to reduce your base of support, significantly increasing the stability demand on your core.
- Implement a '1-and-a-half' rep style, performing a full rep followed by a half rep from the bottom to the midpoint.
Frequently asked
- What muscles does the dumbbell 3 point bench press work?
- The dumbbell 3 point bench press primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell 3 point bench press?
- The dumbbell 3 point bench press uses dumbbell.
- Is the dumbbell 3 point bench press good for beginners?
- The dumbbell 3 point bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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