Chest · Dumbbell
Dumbbell 3 Point Bench Press
How to do the dumbbell 3 point bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench holding a dumbbell in each hand at chest level with palms facing your feet. Press both dumbbells up to full extension, then lower them under control to the sides of your chest. The 3-point setup keeps both feet planted and your upper back braced on the bench for a stable, balanced press.
- 1Feel your chest, shoulders, and triceps drive the dumbbells up
- 2Keep your shoulder blades pinched and feet planted
- 3Squeeze your chest at the top of each press
Common mistakes
- Don't flare your elbows straight out to the sides
- Don't let the dumbbells drift apart or crash together
- Don't bounce the weights or arch your lower back excessively
Muscles worked
The dumbbell 3 point bench press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell 3 point bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.