Dumbbells
Dumbbell bench press
Dumbbell bench press mainly works your chest. It also helps your triceps and front shoulders.
Step by step
- Lie back with dumbbells at chest level, shoulder blades squeezed.
- Lower until you feel a gentle chest stretch, elbows about 45 degrees.
- Press up and bring the dumbbells together over your chest.
What you should feel
A stretch and squeeze in your chest, with help from your triceps. Your shoulders should not ache.
Common mistake
Dropping the weights too deep or too fast; stop at a comfortable stretch and control the descent.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Push-upChest
Decline push-up (feet up)Chest, Front shoulders
Pec deck flyChest
Smith machine bench pressChest
Cable chest pressChestQuestions
What muscles does the dumbbell bench press work?
Dumbbell bench press mainly works your chest. It also helps your triceps and front shoulders.
Can I do the dumbbell bench press at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell bench press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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