How to do the Dumbbell Bench Press
Dumbbell Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Dumbbell Bench Press demonstration · © GymiaFit
Dumbbell Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- 3Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- 4Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- 5Repeat for the desired number of repetitions.
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Dumbbell Bench Press — questions
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Bench Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Bench Press?
Dumbbell Decline Bench Press, Dumbbell Decline Hammer Press, Dumbbell Incline Alternate Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.