Dumbbell Bench Press
Description
The dumbbell bench press is a chest-pressing exercise performed lying on a flat bench with a dumbbell in each hand. The independent dumbbells allow a longer range of motion at the bottom and a more natural pressing arc than a barbell, while also exposing and correcting strength imbalances between the left and right sides of your body.
Muscle Group
Equipment Required
Dumbbell Bench Press Instructions
- Sit on the end of a flat bench with a dumbbell standing on each thigh.
- Lie back while using your thighs to “kick” the dumbbells up to chest level. End with the dumbbells held just outside your shoulders, palms facing forward.
- Plant both feet firmly on the floor. Pull your shoulder blades down and back, pinning them to the bench.
- Press both dumbbells straight up over your chest, ending with arms extended and dumbbells slightly inside your shoulders.
- Lower the dumbbells under control to chest level. Allow your elbows to flare to roughly 45 to 75 degrees from your torso.
- At the bottom, the dumbbells should be roughly level with your mid-chest. Stop when you feel a stretch — the longer ROM is one of the main benefits.
- Press the dumbbells back up to lockout, exhaling as you press. The dumbbells move in a slight arc, ending closer together at the top.
- Repeat for the desired number of reps. To finish, return the dumbbells to your thighs and sit up safely.
Dumbbell Bench Press Form & Visual
Dumbbell Bench Press Benefits
- Longer range of motion at the bottom than a barbell bench press
- Exposes and corrects left-right strength imbalances
- Allows a more natural pressing arc that may be easier on the shoulders
- Trains stabilizer muscles more than the barbell version
- No spotter required for safety — you can drop the dumbbells if needed
- Easier to set up than the barbell bench press
Dumbbell Bench Press Muscles Worked
- Pectoralis major (chest)
- Anterior deltoid
- Triceps brachii
- Serratus anterior (stabilizer)
- Biceps brachii (stabilizer)
Dumbbell Bench Press Variations & Alternatives
- Dumbbell Incline Bench Press
- Dumbbell Decline Bench Press
- Barbell Bench Press
- Neutral-Grip Dumbbell Bench Press
- Single-Arm Dumbbell Bench Press
- Floor Dumbbell Press
- Pause Dumbbell Bench Press
- Tempo Dumbbell Bench Press
