Dumbbell Bench Press

Exercise / Chest

Dumbbell Bench Press overview

The Dumbbell Bench Press is a fundamental and effective strength-training exercise that targets the chest, shoulders, and triceps. This versatile movement offers increased range of motion and engages stabilizing muscles, contributing to overall upper body development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Dumbbell Bench Press in your workout routine.

The Dumbbell Bench Press engages the chest, shoulders, and triceps, promoting balanced muscle development and strength.

Dumbbell Bench Press how to perform

  • Step 1: Sit on a flat bench with a dumbbell in each hand, palms facing forward.
  • Step 2: Plant your feet firmly on the ground and lie back on the bench, positioning the dumbbells at shoulder height.
  • Step 3: Press the dumbbells upward, fully extending your arms without locking the elbows.
  • Step 4: Lower the dumbbells back down to the sides of your chest, maintaining a controlled motion.
  • Step 5: Repeat the movement for the desired number of repetitions.


Perform each repetition with controlled movements, focusing on a full range of motion and proper form.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Ensure a stable grip on the dumbbells, and control the weights throughout the exercise.
  • Keep your back, buttocks, and head firmly planted on the bench.
  • Engage your core for stability and maintain a natural arch in your lower back.
  • Breathe in as you lower the dumbbells and exhale as you press them back up.


  1. Incline Dumbbell Bench Press: Perform the exercise on an incline bench to target the upper chest.
  2. Decline Dumbbell Bench Press: Utilize a decline bench for emphasis on the lower chest.
  3. Single-Arm Dumbbell Bench Press: Isolate each side of the chest independently for balanced development.
  4. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.