Protected preview
Beginner
Dumbbell Bench Press
4 steps Updated 29/08/2026
Dumbbell Bench Press is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.
Step by step
How to perform it
- Lie flat on a bench with a dumbbell in each hand, arms extended above your chest and palms facing forward.
- Engage your core and keep your feet flat on the floor, maintaining a natural arch in your lower back.
- Lower the dumbbells to your chest by bending your elbows, keeping your upper arms at a 45-degree angle to your torso.
- Push the dumbbells back to the starting position by straightening your arms, ensuring a controlled motion throughout. Repeat for the desired number of repetitions.
Continue from here
Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
Back to all exercises
Dumbbell Bench Press
Add it to your program
Build a program