TETSUDumbbell Bench Press
The Dumbbell Bench Press is a dumbbell exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the 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.
Common questions
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Bench Press?
You need a dumbbell to perform the Dumbbell Bench Press.
How many sets and reps of the Dumbbell Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Bench Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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