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Dumbbell Bench Press

How to do it step by step, and the muscles it works.

Body part
Chest
Equipment
Dumbbells
Type
Compound
  1. Dumbbell Bench Press, position 1 of 2Position 1 of 2
  2. Dumbbell Bench Press, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Sit at the end of a flat bench with dumbbells on your thighs, then lie back and use your knees to lift them up.
  2. Press them up over your chest with your palms facing your feet and your shoulder blades pulled back.
  3. Lower them to the sides of your chest, elbows about 45° from your body and forearms vertical.
  4. Press back up and bring the dumbbells close together at the top without clanking them.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Flat Dumbbell Press · Flat DB Bench Press · Flat Dumbbell Bench Press · Flat DB Press · Dumbbell Chest Press

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