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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Dumbbell Bench Press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Dumbbells, Bench

Dumbbells setup →Adjustable bench setup →
How to do itPicture · 3 steps
  1. 1Lower until the dumbbells sit beside your chest
  2. 2Forearms vertical at the bottom
  3. 3Press up and slightly in

Most common mistake

Stopping short of the stretch, which is where dumbbells beat the barbell.

Watch a demo
A
For chest
#9 of 32
See the full list →
Research
75
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%4/5

Dumbbells go deeper than a barbell, giving the chest a bigger stretch.

How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • AIncline Dumbbell PressDumbbell

Takes

None yet
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