Exercises / Dumbbells
How to do a dumbbell bench press
Free-weight chest press. Each arm works on its own.
ChestShouldersTricepsDumbbells
Quick answer. Do 3 sets of 8–10 reps with about 90 seconds rest. Press the weights up over your chest. Start with 2 × 8 kg.
Setup
- Sit on the bench with dumbbells on your knees.
- Lie back and bring them to your chest as you go.
- Feet flat on the floor.
How to do it
- Press the weights up over your chest.
- Lower them slowly to the sides of your chest.
- Elbows at about 45° from your body, not straight out.
Common mistakes
- Bouncing at the bottom.
- Lifting your bum off the bench.
- Elbows flared to 90°.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 8–10 |
| Rest | 90 seconds |
| Starting weight | Start with 2 × 8 kg. |
| Muscles | Chest, Shoulders, Triceps |
| Equipment | Dumbbells |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the dumbbell bench press work?
The dumbbell bench press mainly works your chest, shoulders, triceps. Free-weight chest press. Each arm works on its own.
How many reps should a beginner do?
Start with 3 sets of 8–10 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the dumbbell bench press?
Start with 2 × 8 kg.
What are the most common dumbbell bench press mistakes?
Bouncing at the bottom. Lifting your bum off the bench. Elbows flared to 90°. Fix them by slowing down and using a lighter weight first.
Chest press machine
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Dumbbell shoulder press
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