How to do the Dumbbell Press on Step
Primary: Chest · also works Shoulders, Triceps, Upper Back.
The DB Press on Step is a strength exercise targeting the chest muscles, performed using dumbbells and a step bench. This exercise also engages the shoulders and triceps, providing a compound movement that enhances overall upper body strength. It involves pressing the dumbbells from chest level to full arm extension while lying on a step bench.
Step by step
- 1
Lie back on a step bench with a dumbbell in each hand, your feet flat on the floor and your knees bent at 90 degrees.
- 2
Start with the dumbbells at chest level, your palms facing forward.
- 3
Press the dumbbells upwards until your arms are fully extended, then slowly lower them back to the starting position.
Coaching cues
- Ensure your back remains flat on the bench to avoid strain.
- Maintain control of the dumbbells throughout the movement.
- Use a weight that allows you to complete the reps with proper form without compromising shoulder stability.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Press on Step alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Press on Step work?
Primary: Chest. Secondary: Chest, Shoulders, Triceps, Upper Back
How many sets and reps of Dumbbell Press on Step should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Press on Step?
Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).
Is the Dumbbell Press on Step good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.