Exercises / Thorax & breathing

Dumbbell bench press

Strength
Thorax & breathing
Flat bench, Two dumbbells

Pressing two dumbbells up from chest level loads the pectoralis major, anterior deltoid and triceps.

Also called dumbbell chest press, flat bench press.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Common clinical dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Lying on the back on a bench, feet on the floor

Steps

Lie on a flat bench with the feet on the floor and a dumbbell in each hand above the chest.
Lower the weights to the sides of the chest, elbows about 45° from the body.
Press back up until the arms are straight above the chest.

Cues

Shoulder blades gently back and down on the bench
Forearms stay vertical

Common mistakes

Flaring the elbows to 90°
Arching the low back off the bench
Bouncing at the bottom

Used for

Upper-body strengthening
Return to pushing tasks after shoulder rehabilitation

Take care (1)

Limit the depth (stop with the elbows level with the body) in anterior shoulder pain or after instability.

Evidence (1)

Clavicular pectoralis major activity was higher at 44-56° incline than flat, and anterior deltoid activity rose with any incline; flat and incline pressing together cover the muscle.1

Easier

Push-up plus

References (3)

Trebs AA, Brandenburg JP, Pitney WA. J Strength Cond Res. 2010;24(7):1925-1930. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.