Chest · Compound Exercise
Dumbbell Bench Press
The Dumbbell Bench Press is a compound exercise that primarily trains the Chest, with help from the Triceps and Shoulders. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bench
Beginner
Muscles worked
Chest — primary
Triceps — assist
Shoulders — assist
How to perform the Dumbbell Bench Press
1
Set up
Scapulae locked, palms facing forward (or slight angle).
2
Execute
Lower dumbbells to chest level, elbows ~70°.
3
Form check
Press up and slightly together — don't clang them at the top.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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