Dumbbell Bench Press Video & Instructions

Dumbbell Bench Press video exercise guide. On this page you'll learn how to do a Dumbbell Bench Press using the correct technique. Below you'll find the Dumbbell Bench Press video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size. Setup for the exercise by sitting a set of dumbbells at the end of a flat bench. Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set, laying back on the bench holding them dumbbells straight up above your chest. This is the starting position for the movement. Slowly lower the dumbbells down as far as comfortable possible (the handles should be about level with your chest). Pause, the contract the chest and push the dumbbells back up. Do not lock your elbows out, then repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.

Tips:

The dumbbell press is a great mass builder! Make sure you use the longest range of motion possible, this ensures the muscle is getting a good stretch and contraction. Do not touch the dumbbells together at the top of the movement, keep them 2-3 inches apart. Don't drop the dumbbells at the end of the set, you can safely use the weight of the dumbbells to rock up to a seated position as explained above.

More Dumbbells Chest Exercises:

  1. Dumbbell Pullover
  2. Dumbbell Bench Press
  3. Alternate Dumbbell Bench Press (high start)
  4. Incline Dumbbell Bench Press
  5. Decline Dumbbell Bench Press
  6. Reverse Dumbbell Bench Press
  7. Palms In Dumbbell Bench Press
  8. Palms In Incline Dumbbell Bench Press
  9. Palms In Decline Dumbbell Bench Press
  10. One Arm Dumbbell Bench Press
  11. Dumbbell Flys
  12. Alternate Dumbbell Flys
  13. Incline Dumbbell Flys
  14. Alternate Incline Dumbbell Flys
  15. Decline Dumbbell Flys
  16. Alternate Decline Dumbbell Flys
  17. Dumbbell Floor Press

EXERCISE PROFILE

Primary Muscle(s):
Chest
Secondary Muscle(s):
Shoulders
Mechanics:
Compound
Equipment:
Dumbbells

Excercise Pictures