Horizontal push · Coached in Recomp

Dumbbell bench press

The dumbbell bench press is a beginner horizontal push exercise for your chest and triceps, using dumbbells and flat bench.

Main muscles
Chest, Triceps
Also works
Shoulders
Equipment
Dumbbells, Flat bench
Level
Beginner
Dumbbell bench press, starting position
Start
Dumbbell bench press, end position
Finish

Setup

Sit on the bench with dumbbells on your knees. Lie back and kick them up to your chest.

How to do it

  1. Start with the dumbbells over your chest, palms facing your feet.
  2. Lower to the sides of your chest, elbows about 45 degrees.
  3. Press up and slightly in.

Coaching cues

  • Shoulder blades pinned back.
  • Control the bottom; feel the stretch.

Common mistakes

  • Clanking the dumbbells at the top.
  • Elbows flared to 90 degrees.

Make it easier or harder

EasierDumbbell floor press HarderBarbell bench press

Alternatives to the dumbbell bench press

Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench Incline dumbbell press Dumbbells, Adjustable bench Incline push-up Flat bench Barbell bench press Barbell, Flat bench, Squat rack Cable fly Cable stack