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Chest

Dumbbell Bench Press: Video Tutorial & Exercise Guide

Workout Dumbbell Bench Press
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Equipment Required Dumbbell
Force Type Push
Mechanics Compound
Exercise Type Strength
Difficulty Beginner

Dumbbell Bench Press: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps

How to do the Dumbbell Bench Press – Step-by-Step Guide

  • Step 1: Sit on a bench with two dumbbells and place the dumbbells at the base of your hips. Lie on your back on a bench with the dumbbells on your hips.
  • Step 2: Once in position, tighten your core and push the dumbbells toward the roof. Your palms should be facing forward.
  • Step 3: Keeping your wrists neutral, slowly lower the dumbbells until your upper arms are equal with your back.
  • Step 4: To begin the up movement, hold your chest push the dumbbells back to the starting position. Continue pushing until your arms are deep and your elbows are slightly bent.
  • Step 5: Finish the movement at the top by squeezing your chest.

Dumbbell Bench Press Overview

The dumbbell bench press, also known as the dumbbell flat bench press or dumbbell chest press, is an upper-body exercise that activates the muscles in your arms, shoulders, and chest. The dumbbell bench press exercise is performed while lying on your back on a bench. Grab a pair of dumbbells and place them on your buttocks. Raise the dumbbells overhead while squeezing your core and glutes. Squeeze your shoulder blades together as you pull your shoulder blades down until your upper arms and forearms form a 90-degree angle with him.

Benefits of The Dumbbell Bench Press

Bench press with dumbbells works upper body muscles. This workout activates muscle groups all over the upper body, including the triceps, pectorals, and anterior deltoids.

Bench press with dumbbells allows for a full range of motion. The dumbbell bench press allows more shoulder and elbow range of motion than the Dumbbell Bench Press. Bench press with dumbbells activates stabilizing muscles. Dumbbell Bench press promotes muscle rhythm.

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