Dumbbell exercise

Bench Press (Dumbbell) form, muscles worked, and workout tracking

The dumbbell bench press is a compound pushing movement that targets the pectorals, anterior deltoids, and triceps. Using dumbbells allows for a greater range of motion compared to a barbell and helps identify or correct strength imbalances between sides.

Bench Press (Dumbbell) illustration

How to do Bench Press (Dumbbell)

  1. 1Lie flat on a bench with a dumbbell in each hand, feet planted firmly on the floor.
  2. 2Press the weights upward until arms are extended, keeping wrists neutral and directly over your shoulders.
  3. 3Inhale as you lower the dumbbells slowly until your elbows are slightly below the bench level.
  4. 4Exhale as you drive the weights back to the starting position, focusing on squeezing your chest muscles at the top.
  5. 5Maintain a controlled tempo throughout to ensure stability and tension.

Related exercises

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Bench Press (Barbell)

Chest · Barbell

Bench Press (Smith Machine)

Chest · Machine

Bent Over Row (Dumbbell)

Back · Dumbbell

Track Bench Press (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.