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Exercise guide
Dumbbell Bench Press
A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench holding a dumbbell in each hand at chest level.
- Press the dumbbells up until your arms are fully extended.
- Lower them slowly back to the start.
- Repeat.
Technique cues and common mistakes
- Keep wrists neutral throughout.
- Squeeze your chest at the top of the movement.