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Dumbbell Bench Press

Press two dumbbells from chest level to lockout over the shoulders, allowing a full stretch at the bottom.

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Demo video from YouTube, played in its own player.

Muscles worked
Chest, Triceps, Front delts
Equipment
Dumbbell
Movement
Push

How to do the Dumbbell Bench Press

The dumbbell bench press is a flat press with a dumbbell in each hand. Each arm works on its own, the range at the bottom is deeper than with a bar, and you can let your hands find a path that suits your shoulders.

Set up

  1. 1Sit on the end of the bench with the dumbbells standing on your thighs.
  2. 2Lie back and use your knees to help kick the dumbbells up to straight arms over your shoulders.
  3. 3Pull your shoulder blades back and down, plant your feet, and turn your palms forward or slightly in toward each other.

The movement

  1. 1Lower both dumbbells together until they are level with your chest and you feel a stretch across your pecs.
  2. 2Keep your elbows about 45 degrees from your torso and your wrists stacked over your elbows.
  3. 3Press up and slightly inward until your arms are straight, without clanging the dumbbells together.
  4. 4Pause briefly at the top and start the next rep with the same control.

Cues

  • Wrists over elbows
  • Deep stretch, smooth turnaround
  • Press up, not out
  • Stay pinned to the bench

Common mistakes

Dropping into the bottom too fast.
Take two to three seconds on the way down so the stretch stays controlled.
One arm finishing ahead of the other.
Watch the ceiling, not one hand, and lower the weight until both sides move at the same pace.
Flaring the elbows straight out at the bottom.
Tuck them slightly so the dumbbells stay over your forearms.

Also works: Serratus anterior, Rotator cuff, Upper back, Core

Make it easier

Use the Machine Chest Press or the Push-Up, which take away the need to balance two weights.

Make it harder

Use heavier dumbbells, add a three-second lowering, or move to the Barbell Bench Press to load the pattern further.

To finish a set, bring the dumbbells to your chest and roll up to sitting with them on your thighs rather than dropping them from straight arms.

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press mainly works the chest, triceps and front delts.
What equipment do you need for the Dumbbell Bench Press?
A dumbbell.
How many sets and reps of the Dumbbell Bench Press?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Bench Press?
Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Floor Press work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Bench Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

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