Chest
Dumbbell Bench Press
The Dumbbell Bench Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 33%, front delts 13% and lower chest 12%.
Also known as: db bench press, dumbbell bankdrukken, flat db press
How to do it
- Sit on a flat bench with a dumbbell on each thigh, then lie back and bring the dumbbells to the sides of your chest.
- Plant your feet and pull your shoulder blades back and down.
- Press both dumbbells up until your arms are straight over your chest.
- Lower them under control to the sides of your chest, elbows about 45 degrees from your body.
- Press back up, bringing the dumbbells close together at the top.
Tips
- Let the dumbbells go slightly deeper than a barbell would for a fuller chest stretch.
- Keep the forearms vertical from the side view at the bottom.
Common mistakes
- Clanking the dumbbells together at the top.
- Flaring the elbows straight out.
- Dropping the dumbbells to the floor with straight arms at the end.
Muscles worked by the Dumbbell Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements need more shoulder stabilisation (Saeterbakken 2011). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Dumbbell Bench Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Dumbbell Bench Press good for beginners?
Yes. The Dumbbell Bench Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Bench Press?
For example the Double Kettlebell Bench Press, Kettlebell Floor Press and Band Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Bench Press harder?
Add weight or reps, or move on to the Double Kettlebell Bench Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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