Chest · Chest press
Dumbbell Bench Press
The Dumbbell Bench Press mainly trains your chest. Also working: front delts and triceps.
Free weights
Flat bench
Dumbbells
Stable
How to do it
- Dumbbells over your chest, feet planted on the floor
- Squeeze your shoulder blades together
- Press up without snapping your elbows into lockout
- Lower slowly
Coach’s tip
Log the weight per dumbbell. Rest the dumbbells on your thighs to start and kick them up with your knees as you lie back: that’s easier on your shoulders.
Setup
Grip
Dumbbells
Load
Free weights
You need
Flat bench, Dumbbells
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Dumbbell Bench Press work?
Mainly the chest. The front delts and triceps help.
What can I do instead of the Dumbbell Bench Press?
For the same movement: Cable Bench Press, Cable Floor Press and Single-Arm Cable Bench Press. In DCFT you swap with one tap.
DCFT
The Dumbbell Bench Press in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.