Dumbbell Bench Press

Chest

Dumbbell Bench Press

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A flat bench press with two dumbbells that lets each arm move independently and allows a deep stretch across the chest.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a flat bench with the dumbbells resting on your thighs, then lie back and bring them to chest level.
2Plant your feet flat, pull your shoulder blades together, and keep a slight arch in your lower back.
3Press the dumbbells up so your arms are straight over your chest, palms facing your feet.

How to perform

1Lower the dumbbells under control until they are level with the sides of your chest.
2Keep your elbows angled about 45–70 degrees from your torso.
3Press the dumbbells up and slightly together until your arms are straight.
4Pause briefly at the top, then repeat.