Dumbbell Bench Press
Learn how to do dumbbell bench press with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do dumbbell bench press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Dumbbell Bench Press: muscles worked
Primary focus: chest. Supporting muscles: Triceps, Shoulders.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do dumbbell bench press?
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
What muscles does dumbbell bench press work?
Dumbbell Bench Press primarily trains the chest, with the triceps and shoulders contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for dumbbell bench press?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of dumbbell bench press?
Related options include Decline Dumbbell Bench Press, Dumbbell Bench Press with Neutral Grip, One Arm Dumbbell Bench Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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