Dumbbell Bench Press
Compound exercise · horizontal push
How to do it
- Set your feet firmly, lie back on the flat bench, and hold the dumbbells above your chest.
- Lower the dumbbells under control beside your chest without letting your shoulders roll forward.
- Press them back up and keep your shoulder blades and torso steady.
Muscles involved
- chest
- 100
- triceps
- 50
- shoulders
- 30
- glutes
- 10
- quadriceps
- 10
- calves
- 5
- serratus
- 5
- obliques
- 5
- forearms
- 5
- hip flexors
- 5
At a glance
- Type
- Compound exercise
- Movement pattern
- horizontal push
- Equipment
- flat bench, dumbbells
- Variations
- both arms, left arm, right arm
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.