All exercisesFamily in the library
Strength exercises Β· Upper body
Dumbbell bench press
Difficulty Horizontal presses
How to perform it
Dumbbell bench press on a flat bench. Targets the mid chest, front delts and triceps. Differs from the barbell version in a greater range (hands can drop below chest level) and more stabilization, each side working independently.
Video demo
Equipment
- DumbbellsFree weight
- Bench press bench / Adjustable benchMachine
Muscles worked
Front
Back
Muscles and artwork credits
- Front delts
- Mid and lower chest
- Rear delts
- Triceps β lateral and medial heads
- Upper chest
Related exercises
Find another variation and compare difficulty.
Bench presses
Exercise family Β· pattern: Horizontal presses
1 family Β· 5 variationsDifficulty
- Kettlebell floor press
- Barbell bench press
- Dumbbell bench pressCurrently viewing
- Incline barbell press
- Incline dumbbell press
Difficulty describes how demanding the execution is. It is not a recommended training order.