Dumbbell Bench Press
The Dumbbell Bench Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Dumbbell Bench Press
- 1
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- 2
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- 3
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- 4
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- 5
Repeat the movement for the prescribed amount of repetitions of your training program.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Dumbbell Bench Press good for beginners?
Yes, the Dumbbell Bench Press is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Dumbbell Bench Press?
You need dumbbell to perform the Dumbbell Bench Press. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
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