How to Do Dumbbell Bench Press

Dumbbell Bench Press is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Dumbbell Chest Press.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bench Press

  1. 01Sit on a flat bench with dumbbells resting on your thighs, then lie back while kicking the weights up to shoulder level.
  2. 02Position the dumbbells at the outside of the chest with elbows at a 45 degree angle to the torso.
  3. 03Press the weights vertically toward the ceiling until the arms are fully locked out over the mid-chest.
  4. 04Lower the dumbbells slowly until they reach chest level, feeling a deep stretch in the pectorals.
  5. 05Exhale on the effort of the press and inhale as the weights descend toward the bench.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades into the bench before unracking the dumbbells to create a stable base for the chest.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bench Press questions

What muscles does Dumbbell Bench Press work?

Dumbbell Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Bench Press correctly?

Sit on a flat bench with dumbbells resting on your thighs, then lie back while kicking the weights up to shoulder level. Position the dumbbells at the outside of the chest with elbows at a 45 degree angle to the torso. Press the weights vertically toward the ceiling until the arms are fully locked out over the mid-chest. Lower the dumbbells slowly until they reach chest level, feeling a deep stretch in the pectorals. Exhale on the effort of the press and inhale as the weights descend toward the bench.

What is the A90 coach tip for Dumbbell Bench Press?

Retract the shoulder blades into the bench before unracking the dumbbells to create a stable base for the chest.

Is Dumbbell Bench Press suitable for beginners?

Dumbbell Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bench Press?

Dumbbell Bench Press uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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