Exercise library
Chest · Dumbbell
Dumbbell Bench Press
Difficulty
Beginner
Sets
3–5
Reps
5–10
Equipment
Dumbbell
Target muscles
Primary Chest
Secondary: Triceps, Shoulders
Variations
- · Tempo Dumbbell Bench Press
- · Paused Dumbbell Bench Press
- · Cluster-set Dumbbell Bench Press
Proper form
- 01 Retract and depress the shoulder blades before the first rep.
- 02 Keep feet planted and drive through the whole foot.
- 03 Lower the load with elbows tucked ~45–75° from the torso.
- 04 Press to full lockout without shrugging the shoulders forward.
Common mistakes
- × Flaring the elbows to 90° under heavy load.
- × Bouncing the bar off the chest.
- × Losing scapular set at the bottom.
Tips
- ✓ Use a spotter or safeties for near-max sets.
- ✓ Match your bar path — down to lower chest, up over the shoulder.
- ✓ Program a horizontal pull for every push set to keep shoulders balanced.
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