Dumbbell Bench Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Sit on the end of the bench with a dumbbell on each thigh, then kick them back one at a time as you lie down.
- Pull the shoulder blades down and together, keep the chest up, and plant the feet firmly on the floor.
- Start with the dumbbells above the chest, arms straight, then lower them to chest level with the elbows about 45 degrees from the ribs.
- Press back up until the arms are extended, without clashing the dumbbells together at the top.
FORM TIPS
- The dumbbells travel further than a bar can, so the stretch at the bottom is the reason to do it. Go only as deep as the shoulders stay comfortable.
- Sit up with the dumbbells on your thighs to finish a set. Dropping them from lockout is how shoulders get hurt on the last rep.
TARGET MUSCLES
Primary
- Chest
Secondary
- Shoulders
- Triceps
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Bench Press
- Dumbbell Alternating Bench Press
- Dumbbell Single Arm Bench Press
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.