Dumbbell Bench Press
Beginner - Strength - Isolation

Targeted Muscle Group

Chest figure highlighted in blue



Shoulders figure highlighted in blue


Triceps figure highlighted in blue


Recommended Equipment

Dumbbell equipment


How to do it

The dumbbell bench press exercise is an alternative to the standard barbell bench press exercise, mostly for using dumbbells in place of a barbell.

Steps :

1.) Start by picking a pair of dumbbells that you can manage, holding them at your sides and then sitting on the edge of a flat bench.

2.) Using your thighs and thrusting of your arms to lift the weights onto your legs in your starting position.

3.) Lean back onto the bench and on the motion down, push the dumbbells up about an inch high above your chest as this will be your starting position.

4.) The dumbbells should be aligned with the middle of your chest and then slowly push the dumbbells up above your body using mostly your chest and triceps for the motion upward.

5.) Stop the motion of the exercise as soon as your arms are straight and the dumbbells are directly above your chest.

6.) Squeeze your chest muscles as soon as you reach the top position and hold for a count, then return back to the starting position.

7.) On the return motion down, do not let gravity do the work or drop the dumbbells, you should be resisting gravity of the way down.

Tips :

1.) Make sure when performing this exercise to breathe comfortably and deeply

2.) Refrain from clanking the dumbbells together or spinning them around when you get to the top as this is improper form.