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Secondary Muscles
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How to do the Dumbbell Bench Press - Learn Proper Dumbbell Bench Press Form
- Step 1: Lie flat on back on a flat bench and hold one dumbbell in each hand with thumbs just outside of nipples.
- Step 2: Pres dumbbells straight up into the air and lock arms out at a full extended position and with the dumbbells touching at the peak of the movement.
- Step 3: Lower dumbbells to complete the repetition.
Dumbbell Bench Press Variations and Dumbbell Bench Press Alternatives
- Variation 1: Alernate arms to push one dumbbell up at a time.
- Variation 2: Raise feet onto bench to target stabilizer muscles.
Dumbbell Bench Press Tips
- Tip 1: Exhale on upward movement and inhale on downward movement.
- Tip 2: Squeeze chest muscles at the peak of the movement.
Dumbbell Bench Press Records and Dumbbell Bench Press Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 412 | 52 |
| Average weight for this exercise: | 65 pounds | 28 pounds |
| # of workout plans that include this exercise: | 150 | 150 |
| Popularity Rank (based on number of workouts): | 31 | 31 |
Your Dumbbell Bench Press Records and Dumbbell Bench Press Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Dumbbell Bench Press Chart - Average Dumbbell Bench Press Weight Lifted
Dumbbell Bench Press - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
2 Board Bench Press | Chest | Intermediate |
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3 Board Bench Press | Chest | Expert |
 |
90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
Dumbbell Bench Press Workout Programs (Workout Plans that use the Dumbbell Bench Press)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Dwayne Johnson Workout Plan | Expert |
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Superman Workout Plan | Expert |
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Beyonce Workout Plan | Expert |
 |
Scarlett Johansson Workout Plan | Intermediate |
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Ronnie Coleman Workout Plan | Expert |
Dumbbell Bench Press Muscles Worked
Dumbbell Bench Press Equipment
| Name |
|---|
| Dumbbells |
| Flat Bench |
Dumbbell Bench Press Training Details
The dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
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 push 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!
Dumbbell Bench Press Sports
Dumbbell Bench Press Force Type: Push
Dumbbell Bench Press Mechanics Type: Compound
