Bench Press (Dumbbell)
Trains the chest, with help from the triceps and shoulders. You need a dumbbell. 5 of our free programs use it, across 25 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Bench Press (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×10–12the shape they run most (21 sessions)
1:30typical rest between sets
1open the session with it
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 60-Day Cut | Full Body A | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body C | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Upper Power, Chest & Arms Hypertrophy | 3×3–51×3 @ 65% 5×3 @ 65% | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. Durata works out every one of these weights for you.
See it in action
Watch the Bench Press (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Bench Press (Dumbbell) trains
Technique
How to do the Bench Press (Dumbbell)
- Lie flat on a bench with a dumbbell in each hand, arms extended above your chest and palms facing forward.
- Engage your core and keep your feet flat on the floor, maintaining a natural arch in your lower back.
- Lower the dumbbells to your chest by bending your elbows, keeping your upper arms at a 45-degree angle to your torso.
- Push the dumbbells back to the starting position by straightening your arms, ensuring a controlled motion throughout. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your wrists straight and aligned with your forearms throughout the exercise.
- Avoid flaring your elbows too much; maintain a 45-degree angle to protect your shoulder joints.
- Breathe in as you lower the dumbbells and exhale as you press them back up.
Substitutes
Swap Bench Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bench Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.