Dumbbells · Adjustable bench

Dumbbell and Bench Chest Workout

A bench is the single highest-value thing you can add to a pair of dumbbells. It restores the bottom half of the pressing range that floor work cuts off, and an adjustable one lets you change the angle — which is the only reliable way to shift emphasis between the upper and lower chest.

The session · 5 exercises
  1. 1

    Incline Dumbbell Press

    4 × 8–12

    Chest · also Shoulders, Triceps

    • Bench at 30°, dumbbells resting on the thighs before you lie back.
    • Start with the arms straight, then lower until the elbows sit just below the shoulders.
    • Press up in a shallow arc, squeezing the upper chest at the top.
  2. 2

    Dumbbell Shoulder Press

    4 × 8–12

    Shoulders · also Triceps

    • Start with the dumbbells at ear height, palms facing forward.
    • Press up and slightly in until they nearly touch overhead.
    • Lower under control until the elbows drop just below shoulder height.
  3. 3

    Dumbbell Floor Press

    3 × 8–12

    Chest · also Triceps

    • Lie on the floor with knees bent and dumbbells over the chest.
    • Lower until the upper arms touch the floor, pause for a beat.
    • Press back up. The floor caps the range, which is easy on the shoulders.
  4. 4

    Overhead Dumbbell Extension

    3 × 10–15

    Triceps

    • Hold one dumbbell overhead with both hands, elbows pointing up.
    • Lower behind the head until you feel a deep stretch in the triceps.
    • Extend back overhead without letting the elbows flare wide.
  5. 5

    Seated Dumbbell Press

    4 × 8–12

    Shoulders · also Triceps

    • Bench upright, back supported, dumbbells kicked into the start position.
    • Press overhead without banging the dumbbells together.
    • Keep the ribcage down so you press with the shoulders, not the lower back.

Getting the most out of it

Set the incline to about thirty degrees. Steeper feels harder because your shoulders are doing the work, not because your upper chest is. If the front of your shoulder is the thing that aches the next day, lower the bench before you lower the weight.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.