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.
Loading 3D viewer…
Press the dumbbells up, forearms vertical
Drag to rotate · Pinch or scroll to zoom
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.
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.
Related exercises
Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Barbell Bench Press
The classic chest builder. Lying on a flat bench, you lower a barbell to your lower chest with your elbows tucked, then press it back up over your shoulders.
View in 3D →