About this exercise
The dumbbell bench press builds the chest, triceps and front shoulders, with each arm working independently for a greater range of motion and balanced strength.
Dumbbell bench-press
Step by step instructions, muscle activation and variants for the Dumbbell bench-press.
EasyUpper chestMiddle chest
How to Perform
- Lie back on a flat bench holding a dumbbell in each hand at chest level
- Plant your feet and keep your back and head supported on the bench
- Press the dumbbells straight up until your arms are extended over your chest
- Pause briefly at the top without locking out hard
- Lower the dumbbells under control until they reach chest level
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell bench-press
The Dumbbell 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.