Exercise · horizontal push
Dumbbell bench press
Dumbbell bench press is a beginner-friendly horizontal push movement that trains chest, triceps, front_delts, done with dumbbells or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is shoulders rolling forward and elbows flaring wide. If dumbbells or a bench or the movement itself doesn't suit you, Dumbbell floor press or Machine chest press or Push-up cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Shoulder blades pinched and down, feet planted | कंधे पीछे-नीचे दबाओ, पैर ज़मीन पर |
| 2 | Lower dumbbells to chest level, elbows ~45° | डम्बल छाती तक, कोहनी 45 डिग्री |
| 3 | Press up and in; do not clang the dumbbells | ऊपर और अंदर प्रेस, डम्बल टकराओ मत |
Equipment & who it fits
Needs dumbbells or a bench, rated beginner, held back for shoulder, pregnancy issues. Search "dumbbell bench press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell bench press work?
- Dumbbell bench press primarily trains chest, triceps, front_delts, using a horizontal push pattern with dumbbells or a bench.
- What's the most common mistake with Dumbbell bench press?
- Shoulders rolling forward and elbows flaring wide
- What can I do instead of Dumbbell bench press?
- The closest substitutes in this database are dumbbell floor press, machine chest press, pushup, which train the same pattern with different equipment.