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Dumbbell Bench Press


Dumbbell Bench Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Shoulders, Triceps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Chest

Dumbbell Bench Press Overview

The dumbbell bench press is a phenomenal exercise performed to target the chest muscles. It is a variation of barbell bench presses.

Dumbbell bench presses are always recommended after performing the barbell bench press. This is to allow the body to develop a specific level of strength that keeps it from suffering shoulder injuries. 

The weight you lift should be a very conscious decision in this case. Ensure to pick a weight that aligns with your physical capacity in order to maintain shoulder stability and avoid injuries. Variations of this exercise include:

How to Do It

  1. Pick the pair of dumbbells in your hands, keep a neutral grip and sit down on the bench.
  2. Lay down on your back on the bench and hold the dumbbells close to your chest. 
  3. Now raise your arms and, almost locking your elbows, hold the dumbbells straight over your head.
  4. Slowly lower the dumbbells about the level of your chest.
  5. Contracting the chest muscles, push the dumbbells back to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Bench Press Tips

  1. Throughout the exercise, keep your chest muscles tense and do not completely lock your elbows. 
  2. Hold the weights at a tilted angle of 45 degrees in order to keep your elbows in a neutral position.
  3. Make sure your dumbbells don’t bounce or collide with each other as it can cause you to lose stability.
  4. Your shoulder blades should be contracted together.
  5. Keep your abs braced throughout.
  6. The lower body should not move throughout the movement.

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