Dumbbell Chest Press



The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain.

Pick up the dumbbells off the floor, palms facing in. Position the ends of the dumbbells on your thighs, and sit down on the bench. To get in position, you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows.


Lie on your back with your feet firmly on the bench, your spine in neutral position. Pull your shoulder blades down and back so that they make firm contact with the bench.

Keeping your wrists in neutral, press the dumbbells toward the ceiling. With the elbows fully extended, the dumbbells should be above your chest.

Inhale and slowly lower the dumbbells to the sides of your chest.

With elbows close to your sides the exercises emphasizes more triceps. If the elbows are flared out from the body the exercise emphasizes more pectorals. Do not allow the back to arch away from the bench. Maintain all points of contact with the bench and keep your feet firmly on the bench.

Exhale and gently press upward to straighten the elbows back to starting position.

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Rest 30 seconds

Rest 40 seconds

Rest 60 seconds

Rest 90 seconds

Rest 120 seconds

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