Jefit IncJefit Logo
Exercises
Elite
Dumbbell Bench Press

Dumbbell Bench Press

Target Muscle Groups
chest muscle group imageMain

Chest

triceps muscle group image

Triceps

shoulders muscle group image

Shoulders

Equipment
dumbbell equipment exampleMain

Dumbbell

Difficulty

beginner

Exercise Type

strength

Log Type

weight and reps

Instructions

The Dumbbell Bench Press is an effective exercise for targeting the chest, shoulders, and triceps. Here’s a step-by-step guide to performing the Dumbbell Bench Press correctly: Set Up: Sit on the edge of the bench with a dumbbell in each hand, resting them on your thighs. Carefully lie back on the bench, bringing the dumbbells up to chest level as you do so. Your feet should be flat on the floor. Starting Position: Position the dumbbells to the sides of your chest with your palms facing forward (pronated grip). Your elbows should be bent at about a 90-degree angle and your upper arms should be parallel to the floor. Executing the Press: Press the dumbbells upward by extending your arms, bringing the weights directly above your chest. Keep the dumbbells steady and your wrists straight. At the top of the movement, your arms should be fully extended but not locked, and the dumbbells should be close together without touching. End Position: Hold the top position for a brief moment to maximize the contraction in your chest muscles. Return to Starting Position: Lower the dumbbells slowly back to the starting position, keeping your elbows at about a 45-degree angle to your torso. Ensure the weights return to chest level, just to the sides of your chest.

Explore by Muscle

abs group image

Abs

back group image

Back

biceps group image

Biceps

cardio group image

Cardio

chest group image

Chest

forearms group image

Forearms

glutes group image

Glutes

shoulders group image

Shoulders

triceps group image

Triceps

upper_legs group image

Upper Legs

lower_legs group image

Lower Legs

Explore by Equipment

body group image

Body Weight

bands group image

Bands

barbell group image

Barbell

bench group image

Bench

dumbbell group image

Dumbbell

exercise_ball group image

Exercise Ball

ez_curl_bar group image

EZ Curl Bar

foam_roll group image

Foam Roll

kettlebell group image

Kettlebell

machine_cardio group image

Cardio Machine

machine_strength group image

Strength Machine

pullup_bar group image

Pullup Bar

weight_plate group image

Weight Plate

Footer

Jefit IncJefit Inc
FacebookInstagramXReddit

Product

  • Elite Membership
  • Coach
  • Sign Up
  • Login

Resources

  • Workout Plans
  • Exercise Database
  • Community

Legal

  • Terms of Use
  • Privacy Policy
  • IP / DMCA Notices
  • Press & Media

Support

  • Contact Us
  • Blog

© 2025 Jefit Inc. All rights reserved.

Apple App store download buttonGoogle play store download button

Alternative Chest Exercises

Plyo Push-Upbanner

Plyo Push-Up

Dumbbell Bench Press (Palms in)banner

Dumbbell Bench Press (Palms in)

Smith Machine Incline Bench Pressbanner

Smith Machine Incline Bench Press

Barbell Decline Bench Pressbanner

Barbell Decline Bench Press

Kettlebell Push-Upbanner

Kettlebell Push-Up

Smith Machine Bench Press (Wide Grip)banner

Smith Machine Bench Press (Wide Grip)

Cable Cross-Overbanner

Cable Cross-Over

Dumbbell Decline Press (Stability Ball)banner

Dumbbell Decline Press (Stability Ball)

Cable One-Arm Incline Pressbanner

Cable One-Arm Incline Press

Cable Incline Pressbanner

Cable Incline Press

Push-Upbanner

Push-Up

Dumbbell Incline Bench Press (Palms in)banner

Dumbbell Incline Bench Press (Palms in)

Weighted Drop Push-Upbanner

Weighted Drop Push-Up

Dumbbell One-Arm Incline Chest Pressbanner

Dumbbell One-Arm Incline Chest Press

Dumbbell One-Arm Press (Stability Ball)banner

Dumbbell One-Arm Press (Stability Ball)

Drop Push-Upbanner

Drop Push-Up

Cable Mid Chest Crossoverbanner

Cable Mid Chest Crossover

Smith Machine Bench Press (Reverse Grip)banner

Smith Machine Bench Press (Reverse Grip)

Cable Incline Press (Stability Ball)banner

Cable Incline Press (Stability Ball)

Smith Machine Incline Bench Press (Reverse Grip)banner

Smith Machine Incline Bench Press (Reverse Grip)

Dumbbell One-Arm Hammer Pressbanner

Dumbbell One-Arm Hammer Press

Cable One-Arm Incline Press (Stability Ball)banner

Cable One-Arm Incline Press (Stability Ball)

Kettlebell Alternating Floor Pressbanner

Kettlebell Alternating Floor Press

Dumbbell Single-Leg Fly (Stability Ballbanner

Dumbbell Single-Leg Fly (Stability Ball

Single-Leg Push-Upbanner

Single-Leg Push-Up

Alternative Chest Exercises

Dumbbell Incline Bench Press (Hammer Grip)banner

Dumbbell Incline Bench Press (Hammer Grip)

Push-Up to Side Plankbanner

Push-Up to Side Plank

Cable Upper Chest Crossoverbanner

Cable Upper Chest Crossover

Dumbbell Incline Flybanner

Dumbbell Incline Fly

Push-up to Renegade Rowbanner

Push-up to Renegade Row

Barbell Bench Pressbanner

Barbell Bench Press

Smith Machine Incline Bench Pressbanner

Smith Machine Incline Bench Press

Smith Machine Decline Bench Press (Close Grip)banner

Smith Machine Decline Bench Press (Close Grip)

Single-Leg Push-Upbanner

Single-Leg Push-Up

Barbell Decline Bench Pressbanner

Barbell Decline Bench Press

Chest and Shoulder Stretchbanner

Chest and Shoulder Stretch

Back Bendbanner

Back Bend

Cable Incline Press (Stability Ball)banner

Cable Incline Press (Stability Ball)

Dumbbell One-Arm Pullover (Stability Ball)banner

Dumbbell One-Arm Pullover (Stability Ball)

Band Bench Pressbanner

Band Bench Press

Dumbbell One-Arm Press (Stability Ball)banner

Dumbbell One-Arm Press (Stability Ball)

Dumbbell Around the Worldbanner

Dumbbell Around the World

Barbell Decline Bench Press (Reverse Grip)banner

Barbell Decline Bench Press (Reverse Grip)

Push-Up (Close Hand)banner

Push-Up (Close Hand)

Dumbbell One-Arm Decline Chest Pressbanner

Dumbbell One-Arm Decline Chest Press

Medicine Ball Chest Push to Runbanner

Medicine Ball Chest Push to Run

Medicine Ball One-Arm Push-Upbanner

Medicine Ball One-Arm Push-Up

Dumbbell Decline Flybanner

Dumbbell Decline Fly

Dumbbell Incline Press on Stability Ballbanner

Dumbbell Incline Press on Stability Ball

Elevated Push-Upbanner

Elevated Push-Up