Dumbbell Bench Press — Push-Up Alternative
4.9
IntermediateBest Overall
The dumbbell bench press takes the horizontal pushing pattern of a push-up and loads it with external weight. Lying on a bench, you press two dumbbells independently, making it easy to add weight each session. If you've outgrown bodyweight push-ups and want measurable strength gains, this is your next step.
Best for: Measurable progressive overload
How to Perform
- Sit on a flat bench with dumbbells on your thighs, then lie back while kicking the weights up to chest level.
- Position the dumbbells at chest height with palms facing forward and a slight arch in your upper back.
- Press both dumbbells upward until your arms are extended, bringing them slightly together at the top.
- Lower under control until your upper arms dip just below parallel, then press back up.
How It Compares to Push-Up
Push-ups train the same muscles but are limited by bodyweight for resistance. The dumbbell bench press solves this by letting you incrementally increase the load. You lose the core stability benefit of supporting your body in a plank position, but you gain far better progressive overload for building strength and size. Think of it as the weighted evolution of the push-up.
Equipment & Muscles
Dumbbell|ChestTricepsFront Delts
Pros
- + Easy weight progression
- + Greater range of motion
- + Builds pressing strength
- + Corrects imbalances
Cons
- - Requires dumbbells
- - Needs bench
- - Less core engagement