PlanWorkouts

Exercise 0289 · REF SpYC0Kp

Dumbbell Bench Press exercise animation

Dumbbell Bench Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Dumbbells let each arm move independently on the bench press, so the chest can't lean on a stronger side or a fixed bar path to finish the rep the way a barbell allows. That independence also means a deeper stretch at the bottom, since the dumbbells can drop below the barbell's usual range. It's a good diagnostic for pressing symmetry — barbell strength doesn't always transfer directly to dumbbells.

How to Do the Dumbbell Bench Press

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

Muscles Worked

The Dumbbell Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Dumbbell Bench Press?
The Dumbbell Bench Press is done with a dumbbell.
What's a good alternative to the Dumbbell Bench Press?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.