Dumbbell Bench Press
beginner Compound
Primary Chest
Secondary
Triceps Front delts
Equipment
dumbbells bench
Table of Contents
Sit on a flat bench with a dumbbell in each hand on your thighs. Kick them up as you lie back, holding them at chest level. Press the dumbbells up until your arms are straight, then lower with control to chest height.
Pro Tips
- Greater range of motion than barbell bench — excellent for hypertrophy
- Each arm works independently, fixing strength imbalances
- Easier on the shoulders than barbell bench for many lifters
Variations & alternatives
Useful tools
Programs that use this exercise
Track Dumbbell Bench Press in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
