Strength

Dumbbell Bench Press

The Dumbbell Bench Press is a powerful exercise for boosting chest muscle growth and enhancing upper body strength. It also engages the shoulders and arms while pressing dumbbells from a laying position.
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Dumbbell Bench Press instructions
Step-by-step instructions
1
Position yourself on a flat bench while holding a dumbbell in each hand resting on your thighs.
2
Slowly lean back onto the bench, letting the dumbbells follow you, ending up in a position where your elbows are bent at right angles.
3
Form a shallow bridge with your body on the bench by pressing your shoulders and bottom into the bench seat.
4
Smoothly push the dumbbells straight upwards aligning them from your chest level to above your face.
5
Slowly bring the dumbbells down to the starting point and repeat the movements for the recommended number of repetitions.
Position yourself on a flat bench while holding a dumbbell in each hand resting on your thighs.
Slowly lean back onto the bench, letting the dumbbells follow you, ending up in a position where your elbows are bent at right angles.
Form a shallow bridge with your body on the bench by pressing your shoulders and bottom into the bench seat.
Smoothly push the dumbbells straight upwards aligning them from your chest level to above your face.
Slowly bring the dumbbells down to the starting point and repeat the movements for the recommended number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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