Dumbbell Bench Press

Learn how to do Dumbbell Bench Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Chest TricepsShoulders Dumbbells

Dumbbell Bench Press is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Dumbbell Bench Press

How to perform this exercise correctly

1 - Grab the dumbbells at the right weight for your reps.

2 - Lie on your back on a bench and bring the dumbbells right above you with arms straight, at shoulder width.

Nice, you're in the starting position

3 - Now, slowly lower the dumbbells by bending your elbows until they reach the sides of your upper chest.

Throughout the movement, your forearms should stay perpendicular to the floor.

4 - After a very short pause, push the dumbbells back to the starting position while squeezing your pecs.

5 - Once all reps are done, bring the dumbbells to your chest before sitting up. Then place them on your knees to set them down.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShoulders
EquipmentDumbbells

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Bench Press

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable

FAQ: Dumbbell Bench Press

What muscles does Dumbbell Bench Press work?

Dumbbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Dumbbell Bench Press correctly?

How to perform this exercise correctly 1 - Grab the dumbbells at the right weight for your reps. 2 - Lie on your back on a bench and bring the dumbbe

Is Dumbbell Bench Press good for beginners?

Dumbbell Bench Press has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Bench Press?

Dumbbell Bench Press requires: Dumbbells.

What are the benefits of Dumbbell Bench Press?

Dumbbell Bench Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Bench Press?

Similar exercises to Dumbbell Bench Press include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Bench Press better than Barbell Bench Press?

Both Dumbbell Bench Press and Barbell Bench Press target the Chest. Dumbbell Bench Press uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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