Dumbbell bench press
The dumbbell bench press is a flat bench press with a dumbbell in each hand. It trains the chest, triceps and front shoulders, and each arm must move and balance its own weight.
- Beginner
- Compound
- Dumbbells + Flat bench
- chest
- triceps
- shoulders
Left: start position. Right: end position. Orange: the muscles that work.
How to do the dumbbell bench press
- Sit on the end of a flat bench with a dumbbell standing on each thigh. Lie back and bring the dumbbells to your chest as you go down.
- Set your feet flat on the floor and pinch your shoulder blades together and down into the bench.
- Press the dumbbells up over your chest, then take a breath and brace.Breathe
- Lower the dumbbells to the sides of your chest, with your elbows at an angle from your body, not flared straight out.
- Keep your wrists stacked over your elbows all the way down.
- Press up and slightly together until your arms are straight, without banging the dumbbells together.
Breathing. Take a breath at the top and hold it as you lower. Breathe out as you press through the hardest part, or at the top. Reset your breath before each rep.
Tips
- If you train alone, pick a weight you can get into position safely. Getting heavy dumbbells up is often harder than pressing them.
- A neutral grip, palms facing each other, is often easier on sore shoulders.
Muscles worked
The dumbbell bench press works mainly the chest, triceps and shoulders.
- Chest (main muscle)
- Triceps (main muscle)
- Shoulders (front and side delts) (main muscle)
- Biceps (also works)
- Upper back (also works)
| Muscle | Role |
|---|---|
| Chest | Main mover. The pectoralis major brings the upper arms up and in toward the middle of your body. |
| Triceps | Straighten the elbows in the top half of the press. |
| Shoulders (front and side delts) | The front deltoid helps the chest lift the arms forward. |
| Biceps (also works) | Help to steady the dumbbells and the elbow, because each weight can move in any direction. |
| Upper back (also works) | Holds the shoulder blades pinched and flat on the bench, which gives the press a stable base. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 75 s |
| Build muscle | 3 | 8-12 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 10-12 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Elbows flared straight out to the sides
Why it matters: With the upper arms at a right angle to your body, the front of the shoulder takes more stress at the bottom.
Fix: Tuck your elbows to a moderate angle, so your arms and torso make an arrow shape from above.
-
Wrists bent back
Why it matters: The dumbbells sit behind the forearm, which strains the wrist and wastes force.
Fix: Stack your wrists over your elbows and grip the handles firmly.
-
Shoulder blades loose
Why it matters: The shoulders roll forward at the top, and the base for the press becomes unstable.
Fix: Pinch your shoulder blades back and down before you lower the first rep, and keep them there.
-
Dropping the dumbbells to the floor from a high position
Why it matters: It is a risk to your shoulders and to people near you.
Fix: At the end of the set, bring the dumbbells to your chest, then sit up with them on your thighs.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Smith machine bench press
Full guide coming soon
Dumbbell floor press
Full guide coming soon
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Bench Press (Barbell)
Same movement pattern
Incline barbell press
Same movement pattern
Full guide coming soon
Push-Up
Same movement pattern
Incline Dumbbell Press
Same movement pattern
Machine chest press
Same movement pattern
Smith machine bench press
Same movement pattern
Full guide coming soon
What you need
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Take care if
This exercise loads the shoulder. If your shoulder hurts, stop. Options that do not load the shoulder in the same way: Dumbbell floor press. For pain that does not go away, see a doctor or a physiotherapist.
If your shoulder hurts at the bottom of the press, stop. Try a shorter range, a neutral grip or the floor press.
Questions
Is the dumbbell bench press better than the barbell bench press?
Neither is better for everyone. In an EMG study of trained men, chest and front shoulder activity was similar with dumbbells and a barbell, but the dumbbell load was lower. Dumbbells also gave more biceps activity and less triceps activity.
What muscles does the dumbbell bench press work?
It works the chest, the triceps and the front of the shoulders. The biceps and upper back help to keep the dumbbells and the shoulders steady.
Can I do a dumbbell bench press without a bench?
Yes. The dumbbell floor press uses the same movement while you lie on the floor. The floor stops your elbows, so the range is shorter.
Why do my dumbbells shake?
Each arm must balance its own weight, which is new to most people. The shake usually gets less after a few sessions with a load you can control.