Back Dumbbell Bench press exercise  


Step 1Step 1 for exercise Dumbbell Bench pressStep 2Step 2 for exercise Dumbbell Bench press

  1. Lie on the flat bench with your face facing upward and lift a dumbbell in each hand. Push the dumbbells on upward direction with your arms directly over your shoulders and palms facing away from your face. 


  2. Bring the dumbbells down and to the side until your elbows are slightly below your shoulders. Repeat for hand required the number of repetitions.


  • The Dumbbell Bench press is a great exercise which helps for developing the pectoral muscles.
  • Dumbbell Bench press exercise is one of the best exercises to get a symmetrical upper body because individual arms are lifting the same weight.
  • Basic Info:
    • Exercise Type:  Strength
    • Main muscles targeted:  Chest 
    • Secondary muscles targeted: Shoulders, Triceps
  • Equipment: Dumbbell
    • Equipment: Dumbbell
    • Level:  Beginner


  • Maintain control of dumbbells during the entire exercise.
  • Maintain the natural arch of your back in order to give a  slight gap between your lower back and the bench.
  • Make a good form and lift the weight as much as you can handle.


  • Do not lift your shoulder blades off the bench and even do not allow your elbow to be locked.
  • Do not twist or bend your body in order to lift some extra weights.

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