Chest Exercises

Dumbbell Bench Press

Skill Level Advanced
Type Strength Training
Equipment Bench, Dumbbells
Body parts Chest, Delts, Triceps

The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain.

Instructions

Lying on your back on a bench, hold a pair of dumbbells directly above your sternum with your arms fully extended. Pull your shoulder blades together, slightly stick out your chest, and point your palms forward.
Slowly lower both dumbbells to the sides of your chest. Pause, then press the dumbbells back to the starting position.

Trainer’s Tips

Keep you elbows close to your sides.
Maintain a neutral long spine to avoid hyperextending the neck.

Advanced variations

Alternating Dumbbell Bench Press
Single-Arm Dumbbell Bench Press
Neutral-Grip Dumbbell Bench Press
Dumbbell Floor Press
Dumbbell Bench Press
Warrior Fit Incline Dumbbell Bench Press