Dumbbell Bench Press
The dumbbell bench press allows a greater range of motion than its barbell counterpart, activating more stabilizer muscles. It is a staple for building chest mass and upper‑body pressing strength.
Calorie Burn Highlights
210
kcal estimated
6
Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 6 means this activity burns 6× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Dumbbell Bench Press
- 1
Lie on a flat bench with a dumbbell in each hand, feet flat on the floor.
- 2
Press the dumbbells up until your arms are fully extended above your chest.
- 3
Lower the weights slowly until your elbows are just below bench level, keeping a slight arch in your back.
- 4
Drive the dumbbells back up in a controlled arc, squeezing your chest at the top.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Bagel with Cream Cheese (~210 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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