Dumbbell bench press

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How to do it

Greater range than the barbell: lower until you feel a chest stretch, without clashing the dumbbells at the top

Muscles worked

Mainly pecho. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Bouncing the bar or dumbbells off the chest instead of controlling the final part of the range.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Barbell bench press
• Incline bench press
• Decline bench press
• Parallel bar dips
• Machine press

Add it to your routine

FitnessAI can generate a personalized routine that includes Dumbbell bench press based on your level, goal and available days.

Frequently asked questions

What muscles does Dumbbell bench press work?

Dumbbell bench press mainly works the pecho muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Dumbbell bench press should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for pecho to your level (about 10–20 sets per muscle per week).

Is Dumbbell bench press good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pecho.

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