Dumbbell Bench Press

The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell.

Chest Dumbbell Strength

Step by step

1. Sit on a flat bench with a dumbbell on each thigh, then lie back as you kick the weights up to your chest.
2. Plant your feet flat on the floor and pull your shoulder blades back and down into the bench.
3. Press the dumbbells up until your arms are fully extended, with the weights stacked over your shoulders.
4. Lower the dumbbells slowly to chest level with the elbows tracked at about 45 to 60 degrees.
5. Pause briefly when the dumbbells reach the side of your chest, keeping full upper-back tension.
6. Press the dumbbells back up explosively by driving through the chest and triceps to the top.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

Triceps

Equipment

Dumbbell

Type

Strength

Similar exercises

• Dumbbell Chest FlyMid chest · Dumbbell
• Dumbbell Single Arm Chest PressMid chest · Dumbbell
• Barbell Bench PressMid chest · Barbell