Chest press · Dumbbells
Dumbbell Bench Press
The Dumbbell Bench Press is a chest press for the chest, triceps and shoulders, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Shoulder blades squeezed into the bench
- Elbows about 45° from your body
- Lower to chest level, press up
Sets and reps
How the 7 BindTrue programs that use it dose the Dumbbell Bench Press:
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Chest & shoulders: 4 × 8–10 · 5 days a week
- Lean & Shredded Upper A: 3 × 10–12 · 5 days a week
- Chest Up, Shoulders Back Full Body: 4 × 8–12 · 3 days a week
- Home Iron Full Body A: 3 × 8–12 · 3 days a week
- Golden-Era Split Chest & back: 3 × 10–12 · 6 days a week
- Push Pull Legs · 3 Days Push: 3 × 8–12 · 3 days a week
- Fat Loss + Muscle Upper A: 3 × 8–10 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.