Dumbbell Bench Press tutorial
The dumbbell bench press lets each arm work independently and allows a greater range of motion than the barbell version. It helps correct strength imbalances between sides and is an excellent choice for beginners training at home or in the gym.
How to perform
- Sit on a flat bench with the dumbbells resting on your thighs.
- Lie back and use your thighs to help bring the dumbbells to the sides of your chest.
- Retract your shoulder blades and plant your feet firmly on the floor.
- Press the dumbbells up until your arms are straight and the weights come close together over your chest.
- Lower the dumbbells slowly to chest level until you feel a gentle stretch in your chest.
- At the end of the set, bring the dumbbells back to your thighs and sit up.
Breathing: Inhale as you lower the dumbbells and exhale as you press them up.
Key tips
- Keep your forearms vertical throughout the movement.
- Bring the dumbbells close at the top without clanking them together.
- Keep your elbows about 45 degrees from your torso, not flared wide.
Common mistakes
- Lowering the dumbbells too deep, which overloads the front of the shoulder.
- Pressing unevenly so the dumbbells tilt or drift.
- Dropping the dumbbells out to the sides at the end of the set.
Safety: If your shoulders are sensitive, shorten the range of motion or perform the movement on the floor as a floor press.
ChestPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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