Dumbbell Bench Press: How-to, Tips & More
The Dumbbell Bench Press is a beginner compound exercise for your chest. You do it with dumbbells and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Dumbbell Bench Press
- Sit on a bench with dumbbells on your thighs, then lie back and bring them to your chest.
- Press them up until your arms are straight over your shoulders.
- Lower them slowly to the sides of your chest.
- Press back up, letting them come slightly together at the top.
Dumbbell Bench Press tips
- Dumbbells let each arm work on its own, which evens out strength gaps.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Compound
Dumbbell Bench Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Bench Press good for beginners?
Yes. The Dumbbell Bench Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Bench Press?
You need dumbbells and bench.
Add Dumbbell Bench Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon