Chest · Compound

Dumbbell Bench Press

A flat press with dumbbells that allows a deeper stretch and works each side independently.

MAIN MUSCLE
Chest
ALSO WORKS
Front delts, Triceps
EQUIPMENT
Dumbbell, Bench
LEVEL
Beginner
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with dumbbells on your thighs, then lie back and bring them to chest level.

  2. Set your shoulder blades back and down with feet flat on the floor.

  3. Press the dumbbells up until the arms are straight above the chest.

  4. Lower slowly until you feel a stretch across the chest, elbows slightly tucked.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Dumbbell Bench Press work?

The main muscle is Chest. It also works Front delts, Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Dumbbell Bench Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Bench Press?

These train the same muscles: Barbell Bench Press, Machine Chest Press, Push-Up.