Dumbbell Bench Press

Lie flat on a bench with dumbbells at chest level. Press the weights up until arms are extended. Lower slowly, keeping elbows at about 45°. Focus on control and a steady tempo.

CHEST · PUSH

How it is executed

Lie flat on a bench with dumbbells at chest level.
Press the weights up until arms are extended.
Lower slowly, keeping elbows at about 45°.
Focus on control and a steady tempo.

Muscles worked: Chest
Primary muscle: Mid chest
Equipment: Dumbbell
Movement pattern: Push
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Barbell Board PressBarbell Barbell Larsen PressBarbell Barbell Pin PressBarbell Bench PressBarbell Smith Machine Bench PressSmith machine

Chest exercises Dumbbell exercises Back to the library

Program your clients' routines from these exercises, without the spreadsheet.