Dumbbell Bench Press
A flat bench press using a dumbbell in each hand, which trains the chest along with the shoulders and triceps while allowing a slightly deeper range than a barbell. It is a common choice for beginners through advanced lifters.
How to do the dumbbell bench press
- Lie back on a flat bench holding a dumbbell in each hand resting on your thighs.
- Use your thighs to help lift the dumbbells up one at a time to shoulder width in front of you.
- Rotate your wrists so your palms face forward, with the dumbbells beside your chest and your elbows bent to roughly a right angle; this is your starting position.
- Press the dumbbells up together as you breathe out, using your chest to drive the motion.
- Lock your arms out at the top and squeeze your chest before lowering back down slowly.
- Repeat for the rest of your set, keeping the lowering phase controlled.
Original library instructions (5 steps)
- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Common mistakes
- Letting the dumbbells drift apart or together at the top; keep them tracking in a straight, even path.
- Lowering too fast and losing control near the bottom; slow the descent down on every rep.
- Flaring the elbows out too wide; keep them at a moderate angle from your torso.
- Arching the lower back excessively to add drive; keep your hips down on the bench.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 5 to 8 reps, 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Lower the dumbbells about twice as slowly as you press them up, to stay in control of the weight.
- Save a chest day that includes this press inside GymPilot, so the sets and reps are on hand without having to remember them.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the dumbbell bench press good for beginners?
Yes, and many beginners find dumbbells easier to control than a barbell since each arm can move a little independently.
Dumbbell bench press vs barbell bench press, which is better?
Both build the chest well. Dumbbells allow a deeper stretch and work each side more evenly, while a barbell tends to allow heavier total loads.
