Chest · Mid chest · Dumbbell
Dumbbell Bench Press
The dumbbell bench press is the flat press with a dumbbell in each hand. Each arm works on its own, the dumbbells can travel lower than a bar for a deeper stretch, and it needs only a bench, so it is easy to fit in when the racks are taken.
How to
Dumbbell- 1 Lie flat with dumbbells over the chest.
- 2 Lower until elbows pass the torso.
- 3 Press up and squeeze at the top.
Tips
- Kick the dumbbells up off the knees as you lie back instead of lifting them from the floor.
- Let the dumbbells travel slightly inward at the top without clanking them together.
- Each arm works on its own, so a weaker side shows up quickly; match the reps to it.
Common mistakes
- Dropping the dumbbells to the floor from a straight-arm position at the end of a set.
- Lowering only halfway because the weight is too heavy.
- Letting the elbows drift far below the bench, which strains the shoulders.
Muscles worked
Main
- Chest (pectoralis major)
Also working
- Front delts
- Triceps
Breathing and bracing
Breathe in as you lower, brace at the bottom, and breathe out as you press.
Sets and reps
- Strength
- 3–4 sets of 5–8 reps, 2–3 min rest
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
- Progress
- When every set reaches the top of the rep range, move to the next pair of dumbbells
Setup
- 1 Sit on the end of the bench with the dumbbells standing on your thighs.
- 2 Lie back and use the knees to bring the dumbbells up to the chest.
- 3 Press them up over the chest, palms facing forward or slightly in.
- 4 Plant the feet and set the shoulder blades back and down.
Technique in detail
- Lower the dumbbells to the sides of the chest, elbows at about 45° from the body.
- Stop at a good stretch in the chest, usually with the dumbbells level with the chest.
- Press up and slightly in so the dumbbells finish over the chest.
- Keep the wrists straight over the elbows.
- At the end of the set, bring the dumbbells to the chest and sit up with them on the thighs.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is it better than the barbell bench press?
Not better, different. The barbell lets you add weight in smaller steps; dumbbells give a deeper stretch and show a weaker side.
How do I get heavy dumbbells into place?
Rest them on your thighs, lie back and use one knee at a time to push each dumbbell up as you roll onto the bench.
Why is the weight so much lower than my barbell press?
Balancing two dumbbells takes extra work. Most people press about 80% of their barbell weight in total with dumbbells.
Log it in Volu(me)
Add Dumbbell Bench Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.