Chest exercise

Dumbbell Bench Press

How to do the Dumbbell Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position. Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back…
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Illustration showing the Dumbbell Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells Flat bench Flat bench
Technique

How to do the Dumbbell Bench Press

  1. 1 Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders.
  2. 2 Your palms should be facing towards your feet in the starting position.
  3. 3 Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly.