Chest
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Bench Press
Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
Dumbbell Bench Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Bench Press
- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutBeginner Full Body Workout
A simple full-body workout that teaches the basic movement patterns without burying beginners in volume.
View workoutBusy Schedule 3-Day Workout
A three-day plan for people who need productive sessions without long training windows.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Decline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseDumbbell Bench Press with Neutral Grip
Dumbbell Bench Press with Neutral Grip is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseHammer Grip Incline DB Bench Press
Hammer Grip Incline DB Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseOne Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Bench Press.
What muscles does Dumbbell Bench Press work?
Dumbbell Bench Press primarily trains the chest and also involves the shoulders and arms.
Is Dumbbell Bench Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Dumbbell Bench Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.