Dumbbell Bench Press
Quick answer
The Dumbbell Bench Press mainly works the chest, with help from the front delts and triceps. Dumbbell bench press that develops the chest through a large range of motion. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Sit on the bench, dumbbells resting on your thighs, then lie back bringing them to your chest.
- Squeeze your shoulder blades, feet firmly planted on the floor.
- Push the dumbbells up until your arms are straight above your chest.
- Lower slowly until the dumbbells reach chest level.
Muscles worked
MainSecondary
- Chest
- Triceps
- Anterior Deltoids
Common mistakes
- Keep your elbows at about 45° from your torso.
- Don't let the dumbbells drop to the sides at the end of the set.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Dumbbell Bench Press work?
Mainly the chest. It also works the front delts and triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Dumbbell Bench Press good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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