How to Do the Dumbbell Bench Press
The dumbbell bench press is a flat-bench pressing exercise that works your chest, shoulders and triceps through a longer range than a barbell allows. It is beginner friendly and lets each arm work independently.
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Muscles worked
Primary
- Chest
Secondary
- Shoulders
- Triceps
How to do the Dumbbell Bench Press
- 1
Sit on a flat bench with a dumbbell on each thigh, then lie back and kick the weights up to your chest.
- 2
Plant your feet flat and pull your shoulder blades together and down.
- 3
Press the dumbbells up over your chest until your arms are straight.
- 4
Keep your wrists stacked over your elbows.
- 5
Lower the weights slowly until your upper arms are slightly below parallel.
- 6
Press back up in a slight arc.
- 7
Rack the dumbbells on your thighs before sitting up.
Form cues to remember
- Shoulder blades pinched, chest up
- Elbows about 45 degrees from your torso
- Control the weights down
- Press in a smooth arc
Dumbbell Bench Press video tutorial
Common mistakes
Flaring the elbows straight out
Tuck them to about 45 degrees to protect the shoulders.
Bouncing at the bottom
Lower under control and pause briefly.
Losing shoulder blade position
Keep your shoulder blades pinched on the bench.
Letting the dumbbells drift apart
Keep them over your chest and press straight up.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 3–5 sets of 4–6 reps, 2–3 min rest |
| Endurance | 2–3 sets of 15–20 reps, 60 sec rest |
Take care getting heavy dumbbells into position, and use a spotter or drop them to the side only if you have to. Keep your elbows tucked and stop if you feel a pinch in the front of the shoulder.
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Dumbbell Bench Press FAQ
Dumbbell bench press or barbell bench press?
The dumbbells allow a deeper stretch and let each arm work separately, which can fix imbalances. The barbell is easier to load heavy, so many lifters use both.
How heavy should I go on dumbbell bench press?
Choose a weight that lets you control 8–12 reps with solid form. When it is time to go heavier, make sure you can get the dumbbells into position safely.
Does the dumbbell bench press work the chest more than push-ups?
It lets you add resistance easily, so it is easier to keep progressing. Both work the chest well, and the best choice depends on equipment and load.
