Exercises › Dumbbell bench press

Dumbbell bench press

Lie on a bench with a dumbbell in each hand at chest level. Press both up over your chest until your arms are straight, then lower with control.

StrengthDumbbells + BenchDifficulty 2 of 3

Two-panel demonstration of the dumbbell bench press, showing the start and finish positions — Start and finish positions

How to do it

Lie on a bench with a dumbbell in each hand at chest level. Press both up over your chest until your arms are straight, then lower with control.

Muscles worked

Front

Back

chestprimary
shoulders
triceps

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No dumbbells or bench? Swap it out

Push-upno equipment · difficulty 2/3
Bent-knee push-upno equipment · difficulty 1/3
Incline push-upno equipment · difficulty 1/3

Other options in this pattern

Dumbbell floor pressdumbbells · difficulty 1/3
Band chest pressresistance bands · difficulty 1/3
Barbell bench pressbarbell + bench · difficulty 2/3
Chest press machinemachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2