Dumbbell Chest Press

Beginner Level of Difficulty

The dumbbell press is a beginner chest exercise and is suitable for any fitness level.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell chest press - step 1

Step 1

Start on your back with the dumbbells over the center of your chest and your back pressed firmly against the bench.

dumbbell chest press - step 2

Step 2

Lower the dumbbells down to the sides of your chest.

dumbbell chest press - step 3

Step 3

Press them back up to the starting position.