Dumbbell Bench Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with a dumbbell in each hand, resting them vertically on your thighs.
2. Lie back on the bench while using your knees to help kick the dumbbells up toward your chest.
3. Plant your feet firmly on the floor and retract your shoulder blades, pinning them firmly against the bench.
4. Hold the dumbbells directly over your mid-chest with your palms facing forward and arms fully extended.

How to do it

1. Inhale and slowly lower the dumbbells toward the sides of your chest, keeping your elbows tucked at a 45-to-75 degree angle from your torso.
2. Lower the weights until the dumbbells are level with your chest, ensuring you feel a deep stretch in your pectorals.
3. Exhale and press the dumbbells back up to the starting position by driving through your palms and squeezing your chest together.
4. Maintain a controlled tempo, taking roughly 2 seconds to lower the weight and 1 second to press it back up.

Form checklist

• Keep your feet flat on the ground to maintain a stable base and prevent rocking.
• Ensure your glutes and upper back remain in contact with the bench throughout the entire set.
• Keep your wrists stacked directly over your elbows to ensure force is transferred efficiently.
• Avoid clinking the dumbbells together at the top to maintain constant tension on the chest.

Pro tips

• Focus on driving your biceps toward the midline of your chest at the top of the movement for a peak pectoral contraction.
• Maintain a slight natural arch in your lower back, but keep your core braced to protect your spine.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform the exercise with a '1.5 rep' style: lower the weight, press halfway up, lower again, and then press all the way up.

Frequently asked

What muscles does the dumbbell bench press work?

The dumbbell bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell bench press?

The dumbbell bench press uses dumbbell.

Is the dumbbell bench press good for beginners?

The dumbbell 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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• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps