Dumbbell Bench Press
Dumbbell Bench Press is a compound strength exercise primarily targeting the chest. Secondary muscles: Triceps, Shoulders. Equipment: Dumbbell. Difficulty: Beginner.
Exercise Profile
How to Perform
- 1Sit on a flat bench with a dumbbell in each hand resting on your thighs.
- 2Lie back and use your thighs to kick the dumbbells up to chest level, one at a time.
- 3Position the dumbbells at chest height with palms facing forward and feet flat on the floor.
- 4Retract your shoulder blades and press the dumbbells up until your arms are fully extended.
- 5Lower the dumbbells slowly to chest level, keeping elbows at about 45 degrees.
- 6Press back up, squeezing the chest at the top, and repeat.
Tips & Form Cues
- ✓Keep your wrists straight and stacked over your elbows throughout the movement.
- ✓Use a full range of motion — lower until the dumbbells are at chest level or slightly below.
- ✓Control the weight on the way down; do not let gravity take over.
- ✓At the end of the set, bring the dumbbells to your chest and sit up using your core.
- ✓Dumbbells allow a greater range of motion than barbells — take advantage of the deeper stretch.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Dumbbell Bench Press work?
Dumbbell Bench Press primarily targets the chest. Secondary muscles include Triceps, Shoulders.
What equipment do I need for Dumbbell Bench Press?
Dumbbell Bench Press requires dumbbell.
Is Dumbbell Bench Press good for beginners?
Dumbbell Bench Press is rated beginner difficulty. It is suitable for beginners.
Is Dumbbell Bench Press a compound or isolation exercise?
Dumbbell Bench Press is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.