Dumbbell Bench Press

Free Weights / Beginner

2 ratings

Equipment Needed

  • Dumbbells
  • Flat Bench

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 48.63 lb
    average weight
  • 130.00 lb
    best weight
  • 141
    times logged
  • #25
    popularity rank

Average Sitewide Dumbbell Bench Press Weight

  • 56.75 lb
    average weight
  • 130.00 lb
    best weight
  • 98
    times logged
  • #22
    popularity rank

Average Male Dumbbell Bench Press Weight

  • 26.09 lb
    average weight
  • 80.00 lb
    best weight
  • 24
    times logged
  • #47
    popularity rank

Average Female Dumbbell Bench Press Weight

How to do the Dumbbell Bench Press:

Muscles Worked

Triceps secondary Shoulders secondary Chest primary Muscles diagram

Details

The dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the triceps and shoulders ...more

The dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the triceps and shoulders.

The only dumbbell bench press equipment that you really need is the following: dumbbells and flat bench. There are however many different dumbbell bench press variations that you can try out that may require different types of dumbbell bench press equipment or maye even require no equipment at all.

Learning proper dumbbell bench press form is easy with the step by step dumbbell bench press instructions, dumbbell bench press tips, and the instructional dumbbell bench press technique video on this page. The dumbbell bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell bench press video, learn how to do the dumbbell bench press, and then be sure and browse through the dumbbell bench press workouts on our workout plans page!

Tips

  1. Exhale on upward movement and inhale on downward movement.
  2. Squeeze chest muscles at the peak of the movement.

Variations

  1. Alernate arms to push one dumbbell up at a time.
  2. Raise feet onto bench to target stabilizer muscles.

Other Names

  • Flat Bench Dumbbell Press

Types

  • Force Type: Push
  • Mechanics Type: Compound

2 Review

  • mel
    over 5 years ago
    #

    remember when logging the figure the weight to add the dumbbells to gether to get an acurate figue for total amount ifted that day

  • NAC
    over 3 years ago
    #

    This is one of my favorite moves for trying to build my pecs. Using dumbbells instead a barbell allows for greater range of motion.https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcThPEvWs-VbOO-sVyEyAufMslUBeEJ3IDwJSm0ZVMS1AlgxBJ1y
    For example: At the top of the rep I can squeeze my chest by bringing my hands together because they aren't fixed on a barbell. It's all about getting the pec fully lengthened and fully shortened. https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcS9ySGJcc2LeCNxiUnDnxTorpj44_TJO_Sly5YySNEirvEcHc-3CQ It also works a bunch of little stabilizing muscle! I believe this is a great addition to chest day and would recommend it highly!

Equipment Needed

  • Dumbbells
  • Flat Bench

Tips

  1. Exhale on upward movement and inhale on downward movement.
  2. Squeeze chest muscles at the peak of the movement.

Variations

  1. Alernate arms to push one dumbbell up at a time.
  2. Raise feet onto bench to target stabilizer muscles.

Other Names

  • Flat Bench Dumbbell Press

Types

  • Force Type: Push
  • Mechanics Type: Compound