Exercise library
Chest
Dumbbell Bench Press
- Primary muscle
- Chest
- Also works
- Triceps, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Horizontal push
- Role in a program
- Primary
How to do it
Lie flat holding a dumbbell in each hand at chest level with palms facing forward. Press the dumbbells up until the arms extend and the weights nearly touch, then lower under control to a deep stretch. Dumbbells allow a greater range of motion than a barbell.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the chest — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Decline Dumbbell FlyeDumbbellHorizontal push
- Decline Dumbbell PressDumbbellHorizontal push
- Dumbbell FlyeDumbbellHorizontal push
- Incline Dumbbell FlyeDumbbellHorizontal push
- Incline Dumbbell PressDumbbellHorizontal push
- Neutral-Grip Dumbbell Bench PressDumbbellHorizontal push
No-equipment alternatives
Training at home or on the road — bodyweight options for the chest: