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Dumbbell Bench Press
PushCompoundHaltèresBeginner
Muscles worked
Front
Back
ChestShouldersTriceps
Instructions
- 1Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- 2Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- 3Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- 4Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- 5Repeat the movement for the prescribed amount of repetitions of your training program.
About Dumbbell Bench Press
The dumbbell bench press is done lying on a flat bench with a dumbbell in each hand. Compared to the barbell, it offers a greater range of motion and corrects side-to-side imbalances. It's a staple for balanced chest development.
check_circleBenefits
- check_circleProvides a greater range of motion than the barbell
- check_circleCorrects imbalances between the right and left side
- check_circleRecruits the stabilizing muscles more heavily
lightbulbExecution tips
- lightbulbLower the dumbbells to chest level
- lightbulbKeep the wrists aligned and firm under the load
- lightbulbUse your thighs to kick the dumbbells into position
- lightbulbSqueeze the chest at the top without clanking the dumbbells
warningCommon mistakes
- warningLowering the dumbbells asymmetrically
- warningLetting the elbows sink too low and overstretch the shoulder
- warningPicking a weight you can't control at the end of the set
- warningNeglecting the initial setup of the dumbbells
helpFrequently asked questions
Barbell or dumbbells to progress?expand_more
Dumbbells improve range and balance while the barbell lets you load heavier; both are complementary.
How do I get heavy dumbbells into position alone?expand_more
Rest them on your thighs while seated, then rock back and drive with your legs to bring them up.
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