How to Do Dumbbell Chest Press: Muscles Worked & Proper Form

Dumbbell Chest Press exercise technique

Muscles Worked in Dumbbell Chest Press

Muscles worked in dumbbell chest press

Primary muscles worked:

Secondary muscles worked:

How to Dumbbell Chest Press

  1. Lie on a bench, and lift a pair of dumbbells up to the starting position.
  2. Press the dumbbells up to straight arms, while exhaling.
  3. Inhale at the top, or while lowering the dumbbells with control back to your shoulders.
  4. Repeat for reps.


The dumbbell chest press is a pressing exercise similar to the barbell bench press, except that it is performed with dumbbells. Using dumbbells decreases the stability compared to using a barbell, which increases the demands on stabilization from your shoulder musculature, and it might also decrease the total amount of weight you are able to lift. In return, many experience that they can lift in a better position and with a better range of motion when they use dumbbells instead of a bar.

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