Dumbbell Routines Workouts & Dumbbell Exercises
Order | Exercise Examples | Dumbbell Routines | Articles | Dumbbell Shop | eBooks | Links | Affiliates | Supplements
Dumbell Exercise.com

Dumbbell Bench Press

Primary Muscle


Secondary Muscle

Shoulders, Triceps

Equipment Needed

Flat Bench, Dumbbells

Mechanics Type


Proper Exercise Technique

Lie on an flat bench, keep your feet firmly pressed down on the floor for stability. Start with a dumbbell in each hand held overhead as if you were holding a barbell. Now lower them from arms length to as low as possible on your outer chest. The bar should be lowered under control until your arm reaches a 90-degree angle. There should be a brief pause on your chest before you return the bar to arms length position.

dumbbell chest pressdumbbell flat bench press

Tips: Do not lower your upper arms below the plane of your body. Do not lock your elbows at the top of the movement. You can vary the distance between your sides and elbows to take pressure off the shoulders.

Dumbbell Bench Press Video


More Dumbbell Exercise Examples

Dumbbell Routines and Exercises

Dumbbell Routines & Exercises eBook - Click Here

Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days Or You Get To Keep This Breakthrough eBook FREE!

"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle, Lose Weight, or Just Get Yourself in Better Physical Shape... WITHOUT the Hassles, and Expenses of Health Clubs"

"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The Routines You Need To Get In Better Shape in 90 Days or less - Or Your Money Back!" Get the scoop here.


Increase your bench press


Dumbbell Exercises | Dumbbell Routines | Dumbbell Articles | Shop for Dumbbells | Bodybuilding Books | Links 1 2 | Contact | Home
Affiliate Program

Dumbell Exercise.com
Dumbell Exercise.com

Sponsored by: