Strength Training · Bodybuilding
Dumbbell Bench Press
The dumbbell bench press is a flat-bench press that trains your chest, shoulders, and triceps while requiring you to control each weight independently.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Sit on the end of a flat bench with a dumbbell resting upright on each thigh.
- Lie back, using your thighs to guide the dumbbells beside your chest.
- Plant your feet flat on the floor.
- Draw your shoulder blades together against the bench.
- Press the dumbbells above your chest with your palms facing toward your feet.
- Lower the dumbbells beside your chest until your upper arms are roughly level with your torso, or slightly below if comfortable.
- Press the dumbbells upward and slightly inward until your arms are straight.
Form cues
- Keep your wrists stacked over your elbows.
- Keep your butt on the bench.
- Exhale as you press.
Common mistakes
- Flaring your elbows wideKeep your upper arms about 30–60 degrees away from your torso rather than straight out to the sides.
- Rushing the lowering phaseTake about two seconds to lower the weights without bouncing at the bottom.
- Clanging the dumbbells togetherFinish with a small gap between the weights so you stay in control at the top.
Safety
Heavy weights or fatigue can cause a dumbbell to drift or fall toward your chest or face. Forcing the bottom position can strain your shoulders.
- Start with light dumbbells before increasing the load gradually.
- End the set while you can still complete another controlled repetition.
- Ask a spotter to help with setup and removal when the dumbbells are difficult to handle.
- For manageable weights, return the dumbbells to your thighs as you rock up to sitting rather than dropping them beside the bench.
If pressing causes shoulder or wrist pain, try a lighter neutral-grip version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Use the same weight in both hands.