How To Do Dumbbell Bench Press

Muscle Groups worked: Chest This is a great exercise if..

How To Do Dumbbell Bench Press

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a push day? This exercise is perfect for you! 

Muscles Targeted:

Dumbbell Bench Press targets the middle area of your chest and its great for strength and sculpting the top part of your chest there are 2 other body parts that this exercise works which are shoulders and triceps.

Exercise Instructions:

The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size. Set up for the exercise by placing a set of dumbbells at the end of a flat bench.

  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells on your thighs, and sit down on the bench.
  2. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set. 
  3. Lay back on the bench holding the dumbbells straight up above your chest. This is the starting position for the movement.
  4. Slowly lower the dumbbells down as far as comfortable possible (the handles should be about level with your chest).
  5. Pause, then contract the chest and push the dumbbells back up. Do not lock your elbows out,
  6. Then repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.

Incline Dumbbell Press Tips:

The dumbbell press is a great mass builder!

Make sure you use the largest range of motion possible. 

This ensures the muscle is getting a good stretch and contraction.

Do not touch the dumbbells together at the top of the movement, but rather keep them 2-3 inches apart.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets on the Dumbbell Bench Press. As you progress and become adept, increase your reps and sets. However, avoid over training. Only train your chest once per week for optimal results, two times if you give 3 – 4 days rest.

Daniel Messer, RNutr, CPT

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