Dumbbell Bench Press Exercise Guide & Video

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Watch Dumbbell Bench Press

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Step 1. Lie on a flat bench and hook your feet underneath the pads. Use a partner to hand you the weights in the proper position.

Step 2. Hold the weight outside of your pecs and press up. Gently touch the weight at the top of the motion. Hold.

Step 3. Lower the weight back to the starting position. Do not let the weights drop below your chest as you may risk shoulder injury.


The dumbbell bench press is a variation on the bench press, the most basic and fundamental chest exercise. The dumbbell bench press adds size and strength to the middle part of the chest. Performing this exercise with dumbbells rather than a barbell allows you to get a deeper stretch of the muscle, without putting pressure on the shoulder joints. However, it is more difficult to specifically hit the inner or outer part of the middle chest when performing decline dumbbell press. By touching the weights at the top of the press, you can develop the inner part of the middle chest and keeping the weights as far apart as possible at the top will work the outer part of the middle chest. Another advantage of doing this exercise is that you can develop each side of the muscle independently.

Dumbbell Bench Press 3
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Updated: April 4th, 2015