Dumbbell Bench Press Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Dumbbell Bench Press is a strength exercise that works your triceps, deltoids and pecs.
Dumbbell Bench Press is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest.
It requires dumbbells to do.
How to do Dumbbell Bench Press
Setup
Lean back on bench with dumbbells lying on lower leg. Kick weights on chest and lay back. Place dumbbells to sides of chest with bent arm beneath each dumbbell.
Exercise
Start by lying on your back with bent legs and dumbbells in hand. With your arms bent and palms facing your legs, press your arms up to near full extension. Return them slowly, pausing a moment, and then repeat the movement.
Tips
Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggested mount and dismount techniques: standard or advanced. Also see mount & dismount from special machine rack and
Keep your elbows close to your sides.
Illustrated Guide
Learn how to do dumbbell bench press from this step-by-step illustrations:
Muscles Worked
The muscles used for dumbbell bench press may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell bench press are:
Primary Muscles
- Triceps
- Deltoids
- Pecs
Synergyst Muscles
- Traps
- Front Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Dumbbell Bench Press faster?
Dumbbell Bench Press Training and Progressions
Standards and Averages
Wonder how do others perform in Dumbbell Bench Press and how should you?
Dumbbell Bench Press Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Dumbbell Bench Press Alternatives
Variations
Wonder how to make Dumbbell Bench Press either easier or more challenging?
Dumbbell Bench Press Variations
Discover more
Classification
| Type(s) | Strength, Isolated |
| Muscles Worked | Trapezius, Triceps Brachii, Deltoids, Pectorals, Anterior Deltoids |
| Difficulty Level(s) | Basic, Challenging, Easy, Hard, Moderate |
| Equipment | Dumbbells |
| Location | At Gym, At Home, Outdoor |
| Major Exercise | Barbell Bench Press |
Muscles Worked
| Target muscle(s) | Triceps, Deltoids, Pecs |
| Synergyst muscle(s) | Traps, Front Deltoids |
