Dumbbell Bench Press
The dumbbell bench press works your chest, front shoulders and triceps, and lets each arm move freely, which many beginners find easier on the shoulders than a barbell.
How it moves
Feet flat, shoulder blades pulled backChest, shoulders and triceps working. A simplified figure, not a full form check.
- Main muscle
- Chest
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 3 sets of 8 to 12 reps
Written by WellPath FusionLast updated · Published
- Sit and set up. Sit on the end of a flat bench with a dumbbell resting on each thigh.
- Lie back. Lie down and bring the dumbbells up beside your chest as you go, palms facing your feet.
- Plant your feet. Put your feet flat on the floor and pull your shoulder blades gently back and down into the bench.
- Press up. Push the dumbbells up until your arms are straight above your chest.
- Lower slowly. Bring them back down until they are level with your chest, elbows at about 45 degrees, then press again.
What are the most common mistakes?
- Dropping the weights at the end. Bring the dumbbells back to your thighs as you sit up, rather than dropping them out to the sides.
- Bouncing at the bottom. Pause briefly and press smoothly.
- Lifting your hips. Keep your glutes on the bench throughout.
How can you make it easier or harder?
Make it easier
Use lighter dumbbells or try floor push-ups first.
Make it harder
Move on to the barbell bench press, or set the bench to a slight incline for more upper chest.
Try next: Barbell Bench PressStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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