Dumbbell Bench Press
Muscles worked
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, a dumbbell in each hand. Compared with the bar, it offers a larger range — the dumbbells descend below chest level — and fixes imbalances between the two sides, each arm stabilising its own load. It is a must for balanced chest development, gentler on the shoulders than the bar. Lower the dumbbells under control to a good chest stretch, elbows at about 45°, then push while bringing them slightly together at the top. For heavy loads, rest the dumbbells on the thighs and roll them into position as you lie back.
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.
How do I get heavy dumbbells into position alone?expand_more
Sit at the edge of the bench, dumbbells on your thighs. Roll back while driving the dumbbells up with your thighs, one knee at a time, to reach the lying start position. To finish, reverse the movement — never drop the dumbbells to the side.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.