How to do the Dumbbell Bench Press
Sit on the end of the bench with the dumbbells on your thighs, then lie back bringing them beside your chest.
Keep your feet on the floor and your shoulder blades pulled back.
Press the dumbbells up over your chest until your arms are straight.
Lower them slowly until your elbows drop slightly below bench level.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Bench Press doesn’t suit your gym or your joints.
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