Dumbbell Bench Press Exercise Guide

Reviewed by Valerie Zeller 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.

Dumbbell Bench Press

How to do Dumbbell Bench Press


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.


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.


  • 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:

Dumbbell Bench Press 1
Dumbbell Bench Press 2
Dumbbell Bench Press 3
Dumbbell Bench Press 4
Dumbbell Bench Press 5
Dumbbell Bench Press 6
Dumbbell Bench Press 7
Dumbbell Bench Press 8

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

What muscles does Dumbbell Bench Press work?
Dumbbell Bench Press works triceps, deltoids, pecs.
What is Dumbbell Bench Press good for?
Dumbbell Bench Press is beneficial for conditioning and to strengthen. It works the best for arms, chest, shoulders, upper body and upper chest, as it works triceps, deltoids, pecs. Dumbbell Bench Pres is a great strength exercise for men and women.
Is Dumbbell Bench Pres a good exercise?
Dumbbell Bench Pres is a popular strength exercise for triceps, deltoids, pecs.

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


Wonder how to work the same muscles with other exercises?

Dumbbell Bench Press Alternatives


Wonder how to make Dumbbell Bench Press either easier or more challenging?

Dumbbell Bench Press Variations

Discover more


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

Discover more