Dumbbell Bench Press

6. Dumbbell Bench Press

Dumbbell Bench Press
Equipment required
Dumbbells, Bench
Main muscles
Secondary muscles
Anterior deltoids and triceps

Starting position

Lying on the bench, your feet flat on the floor, one dumbbell in each hand, pronation grip. Hold the dumbbells at your sides at chest height. Your forearms should be perpendicular to the ground.


By contracting your pectorals, push the load against upwards until your arms are almost extended, then return to the initial position.

During the entire movement:

  • Keep your elbows on the outside to put maximum stress on your pectorals and minimum stress on your anterior deltoids and triceps.
  • Keep your shoulders flat against the bench.