compound · Horizontal Push
Dumbbell Bench Press
Dumbbell Bench Press is a compound horizontal push movement for chest, using Dumbbells and Flat Bench. It also works triceps and front delts. 4 sets of 8-12, 2 min rest.
- Primary muscle
- Chest
- Equipment
- Dumbbells and Flat Bench
- Difficulty
- Intermediate
- Sets and reps
- 4 × 8-12
- Rest
- 120s
- Force
- push
How to do it
- 1Set up
Sit with the bells on your thighs, kick them up one at a time as you lie back.
- 2The cue that matters
Wrists stacked over elbows, lower until you feel a stretch, no clanking at the top.
- 3Work it
4 sets of 8-12, resting about 2 minutes between them.
Muscles worked
Chest does most of the work. Triceps and front delts take the rest.