Bench Press (Dumbbell)
Branch Fitness
Category: Chest

The Dumbbell Bench Press targets your chest muscles, anterior deltoids, and triceps and is a full body exercise to improve your upper body strength.


The Bench Press targets your chest, shoulders, and upper back, and is one of the primary indicators of strength. In addition, the Bench Press activates your triceps and forearms to drive the weight, your lower back and core for stabilization throughout the lift, and your legs, quads, and hamstrings for help planting your body and pushing the weight up from your chest.

The Bench Press (Dumbbell) is similar in form to the Bench Press, and the addition of dumbbells allows you to target your pectoral muscles at a slightly different angle, and forces you to stabilize both sides of your chest equally to support and drive the weights. Furthermore, the dumbbell bench press gives you a greater range of motion, allowing you to push the weights together at the top of the lift, further activating your pectoral muscles.

Step 1

Select dumbbells and place them on the floor at the end of a flat bench.  Squat down to pick them up with your palms facing inward and move to a seated position on the bench.

Step 2

In a sitting position on the bench, rest the dumbbells on your thighs with your palms facing inward.

Step 3

Lean back, pushing the dumbbells back with your thighs, and rotating your arms to bring the dumbbells to your chest.

Step 4

Position the dumbbells in the middle of your chest with your elbows slightly below a 90-degree angle and your palms facing forward while gripping the dumbbells.

Step 5

Keep your shoulder blades pressed to the bench, feet firmly planted on the floor, breathe out, and push the dumbbells straight up..

Step 6

As your arms are nearly extended, push the dumbbells together squeezing your pectoral muscles.

Step 7

Slowly lower the dumbbells back to the starting position.

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