Dumbbell Bench Press
Flat dumbbell press — allows a deeper chest stretch and balances both sides. It works mainly the chest and front deltoid, with help from the triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Bench Press
- Lie on a flat bench with a dumbbell in each hand at chest level, feet flat on the floor, shoulder blades pulled together.
- Press the dumbbells up and slightly inward until your arms are straight above your chest, exhaling on the way up.
- Lower them with control until the dumbbells are level with your chest and your elbows sit a little below the bench.
- Keep the elbows at about 45 degrees from your body, not flared straight out to the sides.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Mass and strength across the whole chest
- Stronger lockout on every press
- Carries over to overhead work and dips
How Flawless ranks Dumbbell Bench Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Bench Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Bench Press work?
It works mainly the chest and front deltoid, with help from the triceps.
How do you do Dumbbell Bench Press?
Lie on a flat bench with a dumbbell in each hand at chest level, feet flat on the floor, shoulder blades pulled together. Press the dumbbells up and slightly inward until your arms are straight above your chest, exhaling on the way up. Lower them with control until the dumbbells are level with your chest and your elbows sit a little below the bench. Keep the elbows at about 45 degrees from your body, not flared straight out to the sides.
How does Flawless rank Dumbbell Bench Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.