dumbbell bench press
A chest exercise targeting the pectorals, performed with dumbbell.
How to do dumbbell bench press
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
Track dumbbell bench press in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →