Step by step instructions, muscle activation and variants for the Dumbbell 2-Point Bench Press.
A unilateral chest press performed with only two points of contact — shoulders on the bench and feet on the floor — while the hips are raised into a bridge position. This variation adds a glute and core stability challenge on top of the single-arm pressing movement.
Common mistakes content is coming soon.
The Dumbbell 2-Point Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.