Dumbbell Bench Press
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Strength Training
Horizontal Pressing
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Bench
Dumbbells
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All Levels
Overview
The Dumbbell Bench Press is a powerful upper-body pressing exercise that targets the chest, shoulders, and triceps. Using dumbbells allows for greater range of motion and independent arm control, making it an excellent alternative to barbell pressing for building strength and muscle balance.
Muscles Worked
PRIMARY:
Pectoralis major (chest)
SECONDARY:
Anterior deltoids (front shoulder)
Triceps brachii
Serratus anterior
STEP-BY-STEP INSTRUCTIONS
Sit on a flat bench with a dumbbell in each hand resting on your thighs.
Lie back while bringing the dumbbells to chest level with palms facing forward.
Plant your feet firmly on the floor and maintain a slight arch in your lower back.
Press the dumbbells upward until your arms are fully extended.
Slowly lower the dumbbells to chest level with control.
Repeat for the desired number of reps, maintaining symmetry and tempo.
Benefits
Builds strength and size in the chest, shoulders, and triceps
Promotes balanced development between arms
Enhances joint stability and shoulder mobility
Easily scalable with various dumbbell weights
Suitable for both beginner and advanced lifters
COACHING CUES
Keep your wrists stacked directly over your elbows
Lower the dumbbells with control, don’t let them drop
Squeeze your chest at the top
Maintain a slight arch in your lower back, but keep your glutes on the bench
Inhale as you lower, exhale as you press
Notes
Use the Dumbbell Bench Press as a primary pressing movement on upper body or push-focused days. It’s ideal for developing functional pressing strength and improving muscle symmetry.