Dumbbell Bench Press
The dumbbell bench press is a flat-bench press that works your chest most, with help from your front delts and triceps.
ChestDumbbellCompoundBoth sidesFlat bench
How to do a 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 the sides of your chest, feet flat on the floor.
- Press the dumbbells up until your arms are straight over your chest, palms facing your feet.
- Lower them slowly until your elbows are slightly below the bench, about 45° from your body.
- Press back up and repeat. To finish, bring the dumbbells to your chest and sit up with them on your thighs.
Tips
- Squeeze your shoulder blades together and keep them on the bench.
- Keep your wrists stacked over your elbows.
Common mistakes
- Flaring elbows straight out to 90°.
- Bouncing the dumbbells at the bottom.
- Lifting your hips off the bench.
Dumbbell Bench Press muscles worked
Main: Chest; also: Front delts, Triceps.
Sets and reps
3 × 8–12
Alternatives
FAQ
Is the dumbbell bench press better than the barbell bench press?
Neither is better for everyone: dumbbells let each arm move freely and through a longer range, while a barbell lets you lift more total weight.
How do I get heavy dumbbells into position?
Rest them on your thighs, lie back, and use a small kick of each knee to bring them to your chest.