Dumbbell bench press
Chest . Triceps . Front delts
Lower to the chest, press up and together.
Use in a programExercise profile
Best forMuscle growthStrength
Effectiveness★★★★★ 5/5
EquipmentDumbbells, Bench
Also worksTriceps, Front delts
Recommended3-4 sets x 6-12 reps, rest 90-120 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Loaded horizontal press for chest size and pushing strength.
- Setup
- Lie on a bench, dumbbells over the chest, feet planted.
- Common mistakes
- Bouncing the weights or flaring the elbows to 90 degrees.
- Easier
- Use lighter dumbbells or press on the floor.
- Harder
- Slow the lowering or add a pause on the chest.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s