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All exercises

Dumbbell bench press

Beginner

Dumbbell bench press is a compound dumbbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. 2Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
  3. 3Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. 4Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell bench pressBarbell
  • Cable bench pressCable
  • Cable seated chest pressCable
  • Band bench pressResistance band
  • Dumbbell decline bench pressDumbbell
  • Drop push upBodyweight

Harder variations

  • Dumbbell one arm decline chest pressDumbbell
  • Dumbbell one arm incline chest pressDumbbell
  • Band one arm twisting chest pressResistance band
  • Dumbbell decline bench pressDumbbell
Logged today · 2 min restDumbbell bench press

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More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band chest flyResistance band
  • Band decline chest pressResistance band