StrengthIntermediateChestTricepsShoulders
Movement atlas
Dumbbell Bench Press
Développé couché haltères
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Primary muscles
- Chest
- Equipment
- Dumbbells, Bench
Description
Chest exercise with dumbbells allowing greater range of motion.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Sit with the dumbbells on the thighs, then lie on a stable bench while guiding them close to the torso.
- 2Anchor the feet, glutes, and upper back, draw the shoulder blades slightly together, and keep the wrists neutral.
- 3Inhale while lowering both dumbbells evenly toward the sides of the chest with controlled elbows.
- 4End the descent in the range where the shoulders stay stable and the forearms remain close to vertical.
- 5Exhale while pressing the dumbbells up without striking them together, then use help or set them down under control after the set.
Common Mistakes
- Starting with dumbbells that cannot be positioned safely alone: reduce the load or use a competent spotter.
- Bending the wrists backward: stack the wrists over the forearms.
- Bouncing at the bottom or chasing a painful depth: slow the descent and limit the range.
Tips
- Keep the contact points heavy and press the upper back into the bench.
- Stack the wrists and forearms beneath the dumbbells.
Equipment
DumbbellsBench
Primary muscles
- Chest
Secondary muscles
- Triceps
- Shoulders
Breathing
Inhale while lowering and exhale while pressing. Do not deliberately hold the breath to compensate for a load that is too heavy.
Programming guide
An indicative starting point, not an individual prescription: 2–3 sets of 6–12 controlled repetitions with 90–150 seconds of rest and one or two repetitions in reserve.
Adjust the difficulty
Regression: use lighter dumbbells or a floor press that limits depth. Progression: first stabilize every repetition, then increase the load in a small step while preserving a safe setup.
Safety and limits
Plan how the dumbbells will be returned before the set. Stop for sharp or worsening pain at the shoulder, elbow, or chest, and seek qualified guidance if pain persists.
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
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