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chest

Dumbbell Bench Press

Lying on a flat bench, you press two dumbbells up from your chest. Like the barbell version, but each arm works on its own.

beginnerdumbbellsflat bench

Dumbbell Bench Press, start position
START
Dumbbell Bench Press, end position
END
BEFORE YOU START2
  1. Pick a weight you can press for all your reps with a steady, even speed.
  2. Stand the dumbbells on the floor at the end of the bench.
HOW TO DO IT

Get into position

  1. Sit on the end of the bench with a dumbbell standing on each thigh.
  2. Lie back and use your thighs to kick the dumbbells up to your chest, one at a time.
  3. Plant both feet flat on the floor.
  4. Hold the dumbbells above your chest, palms facing your feet, arms straight. overhand-grip

Check: The dumbbells are above your shoulders, almost touching, and your shoulder blades are pressed into the bench.

Lower the dumbbells

  1. Bend your elbows and lower both dumbbells slowly to the sides of your chest. Keep your elbows about halfway between your sides and straight out.
  2. Stop when the dumbbells are level with your chest.

Check: The dumbbells are level with your chest, your forearms point straight up, and your shoulders stay flat on the bench.

Press up

  1. Push both dumbbells up and slightly together until your arms are almost straight.

Check: The dumbbells are back above your shoulders, nearly touching.

That is one rep. Repeat for your set. To finish, bring your knees up, hug the dumbbells to your chest and rock forward to sit up.

Breathe in as you lower for 2 to 3 seconds; breathe out as you press up in about 1 second.

MUSCLES WORKED
Dumbbell Bench Press: muscles worked, front view
Dumbbell Bench Press: muscles worked, back view

chestfront deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Elbows flared straight out to the sides. Strains the shoulder joints. Fix: Keep your elbows at about 45 degrees from your sides.
  • Lowering only halfway. You miss the part of the movement that builds the chest most. Fix: Lower until the dumbbells are level with your chest.
  • Clanging the dumbbells together at the top. The bounce takes the work off your chest. Fix: Stop them an inch apart.
SAFETY2
  • Lower the dumbbells to the floor by dropping them to the sides only if the floor is clear; otherwise sit up with them as described.
  • Do not drop dumbbells from above your face.
RELATED EXERCISES

easier: chest press machine, push ups

harder: barbell bench press

variants: incline dumbbell bench press, dumbbell declined bench press, dumbbell fly

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