Dumbbell Bench Press
More range than the barbell and each arm working on its own. Great for building your chest and fixing imbalances.
Also known as: DB bench press, flat dumbbell press
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Compound
How to do it
- Sit on the bench with the dumbbells on your thighs, then lie back and kick them up to your chest with your knees.
- Hold them beside your chest, palms facing your feet, shoulder blades squeezed together.
- Press up until your arms are straight, bringing the dumbbells slightly together without clanking them.
- Lower slowly until you feel a stretch in your chest, elbows just below bench level.
Form cues
- Lower the dumbbells in line with your mid-chest, not your shoulders.
- Keep your wrists firm and straight, the dumbbell stacked over your forearm.
- When you finish, bring the dumbbells back to your thighs before sitting up.
Common mistakes
- Dropping the dumbbells out to the sides at the end: it's the most common way to hurt a shoulder. Bring them to your thighs.
- Cutting the range short because the weight feels heavy: you lose the main benefit, the stretch. Use a weight you can lower fully.
- Flaring your elbows straight out: it loads the shoulder. Keep them about 45-60 degrees from your body.
Sets and reps
3-4 sets of 8-12 reps leaving 1-2 in reserve, with 90-120 seconds of rest. It works well as your first or second chest exercise of the day.
FAQ
Is the dumbbell press better than the barbell bench?
Neither is better: dumbbells give more range and train each side alone, while the barbell lets you lift more. Combining them works best.
How heavy should dumbbells be compared to the bar?
As a rough guide, both dumbbells together usually add up to 70-80% of your barbell weight.
How do I get heavy dumbbells into position?
Sit with them on your thighs and, as you lie back, kick them up to your chest with your knees, one at a time or together.
What muscles do the dumbbell bench press work?
They mainly work the chest, with help from the front delts and the triceps.
Add the dumbbell bench press to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
