The Dumbbell Bench Press is a beginner-friendly dumbbell strength exercise that targets the chest, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesTriceps
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Bench Press
Sit on a flat bench with a dumbbell on each thigh, then lie back as you kick the weights up to your chest.
Plant your feet flat on the floor and pull your shoulder blades back and down into the bench.
Press the dumbbells up until your arms are fully extended, with the weights stacked over your shoulders.
Lower the dumbbells slowly to chest level with the elbows tracked at about 45 to 60 degrees.
Pause briefly when the dumbbells reach the side of your chest, keeping full upper-back tension.
Press the dumbbells back up explosively by driving through the chest and triceps to the top.
02 The payoff
Why it earns its spot
Builds chest size, triceps, and front-delt strength with a deeper range than a barbell.
Trains both sides independently so neither arm cheats the lift.
Spares the shoulders compared to a fixed barbell pressing path.
03 Don't do this
Common mistakes
Letting the elbows flare wide to 90 degrees, which strains the front shoulders and weakens the chest drive.
Pressing the dumbbells together at the top so they clack — wasted range and no extra chest work.
Losing the upper-back squeeze mid-set, causing the shoulders to roll forward under load.
Cutting the range short and pressing only the top half, missing the deepest stretch on the chest.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Bench Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
