Dumbbell Bench Press

PrimarySecondaryNot worked

This movement mainly trains chest, and also recruits Front delts, Triceps.

What the movement loads

Same muscles as the barbell, but each arm carries its own load: a side-to-side imbalance can no longer hide. The range goes deeper than a bar allows, which loads the chest in its stretched position.

How to load it

Eight to fifteen reps, chasing range rather than load. This is the natural complement to heavy barbell work, not its replacement: usable dumbbell weight caps out quickly.

The recurring mistake

Letting the dumbbells drift together at the top until they touch. The chest finished its work well before that, and the last stretch of the path only loads the triceps.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Bench Press
• Barbell Decline Bench Press
• Barbell Incline Bench Press
• Dumbbell Incline Bench Press
• Dumbbell Lying Hammer Press
• Lever Chest Press
• Lever Incline Hammer Chest Press
• Lever Lying Chest Press