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Dumbbell Bench Press

A beginner strength exercise for the chest, done with a dumbbell.

Dumbbell Bench Press: starting positionDumbbell Bench Press: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the 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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Bench Press

Questions

What muscles does the Dumbbell Bench Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Dumbbell Bench Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Bench Press?

Good alternatives that train the chest: Decline Dumbbell Bench Press, Decline Dumbbell Flyes, Dumbbell Bench Press with Neutral Grip or Hammer Grip Incline DB Bench Press.

How many sets and reps of the Dumbbell Bench Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).