dumbbell bench press
dumbbell bench press — highlighted muscle: pectorals

Muscles worked

pectorals, triceps, shoulders

Watch a demonstration

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dumbbell bench press

Body part
chest
Equipment
dumbbell
Target muscle
pectorals
Muscle group
triceps

Secondary muscles

tricepsshoulders

How to perform it

  1. 1

    Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

  2. 2

    Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.

  3. 3

    Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.

  4. 4

    Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.

  5. 5

    Repeat for the desired number of repetitions.

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