The dumbbell bench press is a great alternative to the standard bench press.
You can do the dumbbell bench press without relying on a spotter. It's also good to alternate between the standard bench press and the dumbbell bench press so your muscles don't get too used to either.

Muscle group: Chest


Pick up your dumbbells and hold them at your sides. Then sit on the edge of your flat bench. Sit back as you use your thighs to lush the weights up to their starting position.

Start with your arms holding dumbbells about an inch higher than your chest. The dumbbells should be in line with the middle of your chest so that your arms are comfortably out to the sides.

Slowly push the dumbbells up. Focus on using your chest and triceps to push most of the weight. Stop when your arms are straight and the dumbbells are directly above your chest. Don't clank the dumbbells together or spin them around when you get to the top.

Next, slowly lower the dumbbells. Don't let gravity do the work. You should be resisting gravity all the way down. The rep ends when the dumbbells are back to 1 inch above your chest.


Breathe comfortably and deeply. Especially while you're pushing the dumbbells up.

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