Dumbbell Bench Press

Muscles worked by the Dumbbell Bench Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Bench Press

1. Lie on a flat bench holding a dumbbell in each hand at chest level.
2. Press the dumbbells up until your arms are fully extended.
3. Lower them slowly back to the start.
4. Repeat.

Form tips

• Keep wrists neutral throughout.
• Squeeze your chest at the top of the movement.

At a glance

Dumbbell Bench Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-bench-press",
  "name_en": "Dumbbell Bench Press",
  "name_de": "Kurzhantel-Bankdrücken",
  "name_es": "Press de Banca con Mancuernas",
  "description_en": "A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press.",
  "description_de": "Eine Grundübung für die Brust mit Kurzhanteln, die einen größeren Bewegungsradius als das Langhantel-Bankdrücken ermöglicht.",
  "description_es": "Un ejercicio compuesto de pecho con mancuernas que permite mayor rango de movimiento que el press de banca con barra.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench holding a dumbbell in each hand at chest level.",
    "Press the dumbbells up until your arms are fully extended.",
    "Lower them slowly back to the start.",
    "Repeat."
  ],
  "instructions_de": [
    "Leg dich auf eine flache Bank mit je einer Kurzhantel auf Brusthöhe.",
    "Drücke die Kurzhanteln nach oben, bis die Arme vollständig gestreckt sind.",
    "Senke sie langsam zurück zum Start.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Túmbate en un banco plano sosteniendo una mancuerna en cada mano a la altura del pecho.",
    "Empuja las mancuernas hacia arriba hasta extender completamente los brazos.",
    "Bájalas lentamente hasta la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Keep wrists neutral throughout.",
    "Squeeze your chest at the top of the movement."
  ],
  "tips_de": [
    "Halte die Handgelenke neutral.",
    "Spanne die Brust oben in der Bewegung an."
  ],
  "tips_es": [
    "Mantén las muñecas neutras durante todo el ejercicio.",
    "Aprieta el pecho en la parte superior del movimiento."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/db-bench-press-start.webp",
      "peak": "images/flat/db-bench-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-bench-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.