PT Volkan Dincer

Dumbbell Bench Press | Incline – Decline | How is it done?

Dumbbell press is an exercise that targets the chest muscles and you should definitely add it to your training program. The most worked muscles are the chest, triceps and deltoid muscles, respectively. So how is dumbbell bench press done, what are the types of bench press movements? We explain in detail in this article.

How is Dumbbell Bench Press Made?

Dumbbell bench press is a flat bench press exercise performed on a flat bench.

  1. Choose two dumbbells of the appropriate weight and lie down on a flat bench.
  2. Grab the dumbbells and raise your arms up to chest level.
  3. Slowly lower the dumbbells from the closed position until your arms are aligned with your chest.
  4. Slowly raise the dumbbells back up to the closed position and repeat.
  5. Do a certain number of repetitions in each set and allow an appropriate rest period between each set.
Dumbbell Bench Press exercise
Dumbbell Press movement

Things to Consider While Doing Dumbbell Press

While performing the movement, you should pay attention to proper technique and muscle control. Keep your lower back and shoulders relaxed and your back straight during the exercise. Dumbbell exercises are a great choice to strengthen your chest, triceps and deltoid muscles and can be done in addition to other chest exercises. (For scientific muscle anatomy, see:

The number of repetitions for the dumbbell press movement can vary depending on the target muscle group and training level. In general, doing 8 to 12 reps is an excellent starting point. Professional or experienced fitness trainers They can go up to 16 repetitions or more.

Dumbbell Bench Press Movement
Dumbbell Incline Bench Press Movement

Here are some points that you should pay attention to while doing the press movement with dumbbells:

  1. Correct position: Slowly lift the dumbbells up and bring them to the middle of your chest. Your arms and chest muscles should be equally tired.
  2. Proper technique: Raise the dumbbells up and down slowly and always maintain a smooth rhythm.
  3. Muscle control: Build muscle control as you raise and lower the dumbbells.
  4. Back and waist position: Your back should be straight and your lower back and shoulders should be relaxed.
  5. Rest time: Allow adequate rest between each set and allow your muscles to fully relax.

Anyone at any training level should pay attention to these points when pressing with dumbbells and using proper technique to achieve the best results.

The Most Effective Dumbbell Press Moves

Dumbbell press is an exercise that can be done in many different versions and movements. Below we share the best types of presses with dumbbells:

  1. Incline Dumbbell Press: This version is done on a high bench and focuses on the upper chest muscles. This move strengthens the bulges by working the upper chest muscles extra.
  2. Decline Dumbbell Press: This version is done on a low bench and focuses on the lower pectoral muscles. This move helps to expand the pectoral muscles by working the lower part of the pectoral muscles extra.
  3. Dumbbell Pullover: This move works the chest muscles as well as the triceps, biceps and shoulders. Dumbbells are brought over your chest in an overhead motion and again moved towards your head.

Each move works different chest muscles and some other muscle groups, and doing a combination of these moves can help you work a wide range of chest muscles.

Don't forget to check out our other fitness moves articles:

💪How to Barbell Curl Let Your Biceps Muscles Grow!

💪Transform into a Hulk with the Best Biceps Moves!

💪Let Your Back Legs On Fire With Leg Curl Movement!

💪Women's Gym Guide

💪Resistance Band Workouts at Home (7 Moves)

💪Best Full Body Program Moves

photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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