Dumbbell Bench Press

Learn how to perform a dumbbell chest press with video and instructions by SHOCK App trainer, Ashley Steele.

How to Dumbbell Bench Press

Primary Muscles: Upper Body,  Chest

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Lie on a bench, with good posture, a natural arch in the lower back, and your feet braced firmly on the floor or on a bench.

  2. Position the dumbbells horizontal to the body and aligned over the shoulders. Begin with the elbows pointed outward, the wrists straight, and the core and trunk muscles contracted.

  3. Slowly lower the arms and allow the hands to separate, keeping them just inside the elbows. Continue to lower the arms until the upper arm is about parallel with the floor, with the hands slightly inside the elbows.

  4. Keep your core strong, hold the down-position briefly, slowly exhale, and press the arms, and dumbbells back to the starting position. Repeat the movement for the specified amount of time or repetitions.

  5. You should feel this working your arms, chest, and triceps.

Alternative Exercises:

Glute Bridge + Press  BOSU Ball Push-Up

Download the SHOCK Women's Fitness App

Leave a comment

Please note, comments must be approved before they are published