Dumbbell Bench Press

Dumbbell Bench Press


This exercise involves lying on a bench and using dumbbells to perform a chest press. It targets the chest, shoulders, and triceps muscles.

Muscle Group

Equipment Required

Dumbbell Bench Press Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
  3. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.
  4. Pause for a moment when the dumbbells are just above your chest.
  5. Push the dumbbells back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Dumbbell Bench Press Form & Visual

Dumbbell Bench Press

Dumbbell Bench Press Benefits

  • Targets multiple muscle groups including chest, shoulders, and triceps
  • Improves upper body strength and muscle definition
  • Allows for a greater range of motion compared to traditional barbell bench press
  • Can be easily modified for different fitness levels by adjusting weight and reps
  • Engages stabilizer muscles in the core and upper back for improved posture and balance

Dumbbell Bench Press Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps brachii

Dumbbell Bench Press Variations & Alternatives

  • Incline Dumbbell Bench Press
  • Decline Dumbbell Bench Press
  • Single Arm Dumbbell Bench Press
  • Dumbbell Flyes
  • Close Grip Dumbbell Bench Press