How To Do A Dumbbell Bench Press

The dumbbell bench press is a chest exercise where you lie on a flat bench and press a pair of dumbbells from chest level to arms-length above you. It works the chest, front shoulders and triceps.

Compared to the barbell bench press, dumbbells allow a deeper range of motion, let each arm work independently and are easier to bail out of safely when training alone at home.

Dumbbell Bench Press Quick Facts

Primary Muscles	Chest
Secondary Muscles	Front delts, triceps
Equipment	A pair of dumbbells and a flat bench
Level	Beginner
Sets And Reps	3-4 sets of 8-12 reps

How To Do A Dumbbell Bench Press

1. Sit on the end of a flat bench with a dumbbell resting on each thigh.
2. Lie back and use your knees to help bring the dumbbells to the sides of your chest.
3. Plant your feet on the floor and pull your shoulder blades back and down into the bench.
4. Press the dumbbells up over your chest until your arms are straight.
5. Lower them slowly until your elbows are slightly below the bench and you feel a stretch in your chest.
6. Press back up and repeat.

Dumbbell Bench Press Form Tips

• Keep your elbows at about 45 degrees to your body.
• Let the dumbbells come slightly toward each other at the top.
• Keep your wrists straight and stacked over your elbows.
• When finished, bring the dumbbells to your chest and sit up using your knees, rather than dropping them to the sides.

Common Mistakes To Avoid

• Flaring the elbows wide. This can be hard on the shoulders.
• Bouncing at the bottom. Control the stretch.
• Lifting the hips. Keep your glutes on the bench.
• Uneven pressing. Watch that both arms move together.

Muscles Worked

The chest muscles push the arms up and together. The front delts assist and the triceps straighten the elbows.

Dumbbell Bench Press Variations

• Incline Dumbbell Press: Shifts emphasis to the upper chest.
• Barbell Bench Press: Lets you lift heavier.
• Push-Up: A bodyweight chest press.
• Dumbbell Fly: Isolates the chest.
• Dumbbell Pullover: Trains the chest and lats.

How Many Sets And Reps Should You Do?

Start with 3-4 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Dumbbell Bench Press At Home

All you need is a pair of dumbbells and a sturdy bench. An adjustable bench also handles incline presses and seated shoulder work. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

Is The Dumbbell Bench Press Better Than The Barbell Bench Press?

Dumbbells give more range and train each side separately. A barbell lets you lift more total weight. Both build the chest well.

How Heavy Should Dumbbells Be For Bench Press?

Pick a weight you can press for 8-12 controlled reps.

How Do You Get Heavy Dumbbells Into Position?

Rest them on your thighs, then kick them up one at a time with your knees as you lie back.

More Exercise Guides

• How To Do A Dumbbell Pullover
• How To Do A Dumbbell Shoulder Press
• How To Do An Incline Dumbbell Press
• How To Do An Overhead Tricep Extension
• How To Do An Overhead Press
• How To Do A Push-Up

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.