Dumbbell Bench Press

DumbbellBeginnerCompound
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Quick answer

Dumbbell Bench Press is a beginner compound dumbbell exercise that mainly works the chest, with the triceps and shoulders assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

How to do Dumbbell Bench Press

  1. 1

    Lie down on a flat bench holding dumbbells in both hands with palms facing towards the direction of your feet. Extend your arms up above your chest keeping them shoulder width apart. This is your starting position.

  2. 2

    Slowly lower the dumbbells towards your chest as you inhale until your upper arms and forearms form a 90 degree angle.

  3. 3

    After a brief pause, carefully return to the starting position, exhaling as you do so.

Form cues

  • Do not drop your dumbbells after finishing as you may damage your rotator cuff.
  • It should take twice as long to lower the weights as it does to raise them.
  • Perform the reps slowly and in a controlled manner.

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