How to do the dumbbell bench press

Step by step

1. Grab a pair of dumbbells, sit on a flat gym bench, and place both weights on top of your thighs.
2. Bring your shoulders back, engage your abs, take a breath, and flex your arms.
3. Kick both dumbbells up with your thighs as you lie back.
4. With your arms straight and dumbbells over your chest, dig your shoulder blades into the bench and place your feet flat on the floor.
5. Take another breath and lower both dumbbells to your sides. Keep your elbows somewhat tucked.
6. Lower the weights until your elbows are at torso level.
7. Press both dumbbells to the starting position, bringing them together as you exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell bench press

• Full Body Beginner3 × 10
• Dumbbell Only Full Body3 × 10
• PPL Advanced4 × 10
• 6-Week Shred3 × 12
• 6-Week Chest Focus3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.