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Last updated February 2, 2026
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chest
Bench Press (Dumbbell)
Lie on a flat bench. Lower the dumbbells to the sides of your chest. Press them back up to the center. Dumbbells allow for a deeper stretch than a barbell.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie back on a flat bench with a dumbbell in each hand, resting on your thighs.
- Ensure your feet are flat on the floor and your back is pressed against the bench.
- Step 2Position the Dumbbells
- Use your thighs to help lift the dumbbells to shoulder height.
- Rotate your wrists so that your palms face forward.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body.
- Keep your shoulder blades retracted and pressed against the bench.
- Step 4Press the Dumbbells
- Push the dumbbells upward until your arms are fully extended, but do not lock your elbows.
- Keep your wrists straight and aligned with your forearms.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to shoulder height, maintaining control throughout the movement.
- Keep your elbows at about a 45-degree angle from your body as you lower the weights.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells back to your thighs.
- Sit up and place the dumbbells safely on the floor.