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Chest · Dumbbell
Dumbbell Bench Press
Dumbbell Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Bench Press
- Lie flat on a bench with a dumbbell in each hand, arms extended above your chest and palms facing forward.
- Engage your core and keep your feet flat on the floor, maintaining a natural arch in your lower back.
- Lower the dumbbells to your chest by bending your elbows, keeping your upper arms at a 45-degree angle to your torso.
- Push the dumbbells back to the starting position by straightening your arms, ensuring a controlled motion throughout. Repeat for the desired number of repetitions.
Form tips
- Keep your wrists straight and aligned with your forearms throughout the exercise.
- Avoid flaring your elbows too much; maintain a 45-degree angle to protect your shoulder joints.
- Breathe in as you lower the dumbbells and exhale as you press them back up.
Dumbbell Bench Press alternatives
More pectorals exercises
Dumbbell Bench Press FAQ
What muscles does Dumbbell Bench Press work?
Dumbbell Bench Press mainly works the pectorals in the chest (Pectoralis Major). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Bench Press?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Bench Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Bench Press?
Other exercises for the pectorals include Band Bench Press, Barbell Bench Press, Barbell Bench Press Incline and Barbell Incline Bench Press.
For developers
Use Dumbbell Bench Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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