Dumbbell Bench Press
Also known as: Dumbbell Chest Press, Chest Press
Muscles worked: Upper Chest, Lower Chest, Triceps, Front Delt
How to do it
- 1
Sit with a dumbbell on each thigh; lie back and bring them to chest level.
- 2
Set starting position: wrists straight over elbows, palms forward, shoulder blades pinched, feet planted.
- 3
Press both dumbbells up until arms are nearly straight (soft lockout).
- 4
Hold briefly at the top while keeping shoulder blades tight against the bench.
- 5
Lower the dumbbells slowly in a slight arc to chest line, elbows about 45–60° from torso.
- 6
Light chest touch only—no bounce; forearms roughly vertical at the bottom.
- 7
Drive through your feet and press the dumbbells back up under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Dumbbell Bench Press FAQ
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press primarily works the Upper Chest, Lower Chest, with the Triceps, Front Delt assisting.
What are the best sets and reps for the Dumbbell Bench Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Dumbbell Bench Press?
There is no single number: a good Dumbbell Bench Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Dumbbell Bench Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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