Which muscles does the bench press (dumbbell) work?

The bench press (dumbbell) mainly works your chest. It also involves your triceps and front delts.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bench press (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bench Press (Dumbbell): how to do it and muscles worked

The bench press (dumbbell) mainly works your chest, with help from your triceps and front delts. You need dumbbells.

Muscles worked

Main

Chest

Helping

How to do the bench press (dumbbell)

1
Sit on a flat bench with a dumbbell on each thigh, then lie back and kick the weights up to chest level. Plant your feet and pinch your shoulder blades together.
2
Press both dumbbells up until your arms are straight over your chest, palms facing forward. Lower them until your elbows are just below bench level.
3
Lower slowly for two to three seconds, breathing in, and press up while breathing out. Keep the dumbbells moving in line with each other.

Form tip: Keep your wrists straight and over your elbows; do not let the weights drift down toward your belly.

Common questions

Which muscles does the bench press (dumbbell) work?: The bench press (dumbbell) mainly works your chest. It also involves your triceps and front delts.
What equipment do I need for the bench press (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bench press (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.