Dumbbell Bench Press
A flat-bench chest press with a dumbbell in each hand. Each arm works on its own, and the hands can travel a little further than with a barbell.
Press the dumbbells up, forearms vertical
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How to do it
- Sit on the end of a flat bench with a dumbbell resting on each thigh.
- Lie back, bringing the dumbbells up beside your chest, and plant your feet flat on the floor.
- Pull your shoulder blades back and down into the bench.
- Press the dumbbells up until your arms are straight, finishing over your shoulders.
- Lower them slowly with your forearms vertical and your elbows tucked about 45–60° from your sides, stopping when your upper arms are about level with the bench.
Common mistakes
- Flaring the elbows straight out to the sides at 90°, which puts the shoulder joint in a vulnerable position.
- Letting the elbows sink well below the bench, which overstretches the front of the shoulder.
- Letting the dumbbells drift inside or outside the elbows instead of keeping the forearms vertical.
- Clanging the dumbbells together at the top, which takes tension off the chest.
- Lifting your hips off the bench to push the weight up.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 8–12 | 1–2 min |
| Strength | 3–4 | 5–8 | 2–3 min |
| Muscle size | 3–4 | 8–12 | 1–2 min |
Heavier dumbbells are hard to get into position: sit with them on your thighs and kick them up one at a time as you lie back. Expect to press a little less in total than with a barbell, since each arm also has to steady its own weight.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Barbell bench press: Both hands on one bar, so you can lift heavier and add weight in small steps.
- Incline dumbbell press: The bench raised to about 30° to focus on the upper chest.
- Neutral-grip dumbbell press: Palms face each other through the whole rep. Many people find it easier on the shoulders.
- Floor press: Pressing while lying on the floor, so each rep stops when your upper arms touch down. A shorter range, and no bench needed.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
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View in 3D →Barbell Bench Press
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