Dumbbell Bench Press

pectoralschestdumbbell

Learn how to do the Dumbbell Bench Press with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.

Dumbbell Bench Press exercise demonstration showing proper form

How to Do the Dumbbell Bench Press

Follow these steps to perform the Dumbbell Bench Press with correct form:

  1. 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. 2Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
  3. 3Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. 4Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
  5. 5Repeat for the desired number of repetitions.

Dumbbell Bench Press Muscles Worked

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
dumbbell
Body Part
chest
Category
Main

Related Exercises

dumbbell one arm decline chest press demonstration

dumbbell one arm decline chest press

pectoralsdumbbell
dumbbell decline twist fly demonstration

dumbbell decline twist fly

pectoralsdumbbell
dumbbell incline one arm press demonstration

dumbbell incline one arm press

pectoralsdumbbell
dumbbell pullover demonstration

dumbbell pullover

pectoralsdumbbell
dumbbell incline alternate press demonstration

dumbbell incline alternate press

pectoralsdumbbell
dumbbell incline one arm fly on exercise ball demonstration

dumbbell incline one arm fly on exercise ball

pectoralsdumbbell

Track Dumbbell Bench Press in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS