Advanced
Dumbbell Bench Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Bench Press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.
Exercise Instructions
-
Step 1
Lying on your back on a bench, hold a pair of dumbbells above your sternum with your arms fully extended. Squeeze your shoulder blades together, stretch your chest slightly and point your palms forward. -
Step 2
Slowly lower both dumbbells to your chest. Pause and then return the dumbbells to the starting position.
Muscle Groups
Dumbbell Bench Press targets Delts, Pecs, Triceps as seen below.
Exercise Tips
- Keep your elbows close to your sides.
- Keep a neutral long spine so as not to strain your neck.
Barbell Bench Press
Intermediate
Incline Dumbbell Bench Press
Beginner
Decline Dumbbell Bench Press
Intermediate
General Pushup
Beginner
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