Dumbbell Bench Press
Master the dumbbell bench press to build a strong chest and powerful upper body. Learn proper form, grip, and breathing for effective muscle growth.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Bench Press
Dumbbell Svend Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Barbell Wide Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Dumbbell Squeeze Bench Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Alternate Bench Press (high start)
Chest · Pectoralis Major Clavicular Head · Dumbbell
Description
A chest exercise where you lie on a bench and press dumbbells from chest level to above your chest.
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How to do Dumbbell Bench Press
- 01Setup
Lie supine on a flat bench with your feet flat on the floor, hip-width apart, ensuring your lower back maintains a natural arch and your shoulder blades are slightly retracted.
- 02Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and rest them on your thighs; then, use your thighs to kick the dumbbells up to the starting position.
- 03Setup
Position the dumbbells directly above your chest with your elbows slightly bent, palms facing forward, and wrists stacked directly above your elbows.
- 04
Inhale deeply as you slowly lower the dumbbells towards the sides of your chest, allowing your elbows to flare out slightly to a 45-60 degree angle relative to your torso.
- 05
Pause briefly when the dumbbells are approximately at chest level, feeling a stretch in your pectoral muscles.
- 06
Exhale and powerfully press the dumbbells back up to the starting position by contracting your chest, ensuring your shoulder blades remain retracted throughout the movement.
Tips
- Maintain consistent tension on your chest by stopping just short of locking out your elbows at the top of the movement.
- Actively squeeze your shoulder blades together and drive your feet into the floor to create a stable base and maximize power transfer.
- Control the eccentric (lowering) phase for at least 2-3 seconds to enhance muscle fiber recruitment and time under tension.
- Keep your wrists straight and rigid throughout the lift; avoid allowing them to hyperextend or flex, which can lead to injury.
Common mistakes
- Flaring elbows too wide can put excessive strain on the shoulder joint; instead, keep your elbows at a 45-60 degree angle relative to your torso.
- Bouncing the dumbbells off the chest uses momentum instead of muscle control; focus on a controlled descent and a powerful, smooth press.
- Lifting your hips off the bench reduces stability and can lead to lower back discomfort; ensure your glutes remain in contact with the bench throughout the entire set.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Bench Press work?
Dumbbell Bench Press primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Dumbbell Bench Press good for beginners?
Dumbbell Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bench Press?
You need Dumbbell to perform Dumbbell Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bench Press?
Maintain consistent tension on your chest by stopping just short of locking out your elbows at the top of the movement. Actively squeeze your shoulder blades together and drive your feet into the floor to create a stable base and maximize power transfer. Control the eccentric (lowering) phase for at least 2-3 seconds to enhance muscle fiber recruitment and time under tension. Keep your wrists straight and rigid throughout the lift; avoid allowing them to hyperextend or flex, which can lead to injury.
What are common mistakes when doing Dumbbell Bench Press?
Flaring elbows too wide can put excessive strain on the shoulder joint; instead, keep your elbows at a 45-60 degree angle relative to your torso. Bouncing the dumbbells off the chest uses momentum instead of muscle control; focus on a controlled descent and a powerful, smooth press. Lifting your hips off the bench reduces stability and can lead to lower back discomfort; ensure your glutes remain in contact with the bench throughout the entire set.
Related exercises
Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Dumbbell Seated Upright Alternate Squeeze Press
Chest · Deltoid Anterior · Dumbbell
Dumbbell One Arm Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Dumbbell
Barbell Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store