Dumbbell Bench Press (How To, Muscles Worked, Benefits)
The Dumbbell Bench Press is a fundamental upper-body exercise that builds strength and size in the chest, shoulders, and triceps. Unlike the barbell version, dumbbells allow for a greater range of motion and help correct strength imbalances between sides. It’s a staple movement for developing a balanced and powerful upper body.
Primary Muscles Worked: Pectoralis Major
Secondary Muscles Worked: Anterior Deltoids, Triceps Brachii
Equipment Needed: Dumbbells, Flat Bench
How To Dumbbell Bench Press
Step-by-Step Instructions
- Set-Up:
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and press the dumbbells up so they’re directly above your shoulders, palms facing forward or slightly in.
- Keep your feet flat on the ground, core tight, and shoulder blades pulled back into the bench.
- Execution:
- Lower the dumbbells in a controlled manner until your elbows are just below the level of the bench or in line with your torso.
- Press the dumbbells back up to the starting position, fully extending at the top.
- Keep the dumbbells steady and maintain a smooth tempo throughout the set.
- Tips for Proper Form:
- Keep your elbows at a 45-degree angle from your body to protect your shoulders.
- Don’t let your back arch excessively—brace your core and keep contact with the bench with your shoulders and butt.
- Focus on moving the dumbbells in a straight line up and down, not flaring outward.
Key Benefits
- Builds pressing strength and muscle mass in the chest.
- Encourages even development by allowing each side to work independently.
- Improves joint stability through a more natural movement path than a barbell.
Modifications and Variations
- Easier Option: Use lighter dumbbells or perform on the floor to limit range of motion.
- Harder Option: Increase the weight, slow down the tempo, or add a pause at the bottom of each rep.
Common Mistakes
- Flaring Elbows Too Wide: Increases risk of shoulder strain—keep elbows slightly tucked.
- Uncontrolled Descent: Lower the weights with control to protect your shoulders and maximize muscle engagement.
- Asymmetrical Pressing: Watch for one side pressing faster—focus on even effort with both arms.
Reps and Sets Recommendations
- For Beginners: 3 sets of 10–12 reps with light to moderate weight.
- For Strength: 4–5 sets of 6–8 reps with heavier dumbbells.
- For Hypertrophy: 3–4 sets of 8–12 reps with a controlled tempo and full range of motion.
Dumbbell Bench Press Alternatives
Need an alternative for Dumbbell Bench Press? Here are a few exercises you may be able to try as a replacement.
Want even more options? Here are 10 of my favorite alternatives for Dumbbell Bench Press for chest development.
Dumbbell Floor Press
Grab your dumbbells and perform your pressing movement without a bench.
Lie down right on the floor and perform the dumbbell bench press movement. This movement is even more shoulder-friendly due to the eccentric movement stopping at the torso.
Barbell Push-Ups
Set the barbell on the lifting rack at a low setting. Perform push-ups with your bench press grip. This is a great movement for lifters to get some volume with the same implement but now the scapula can freely rotate and is a little more shoulder-friendly.
Medicine Ball Chest Pass
Stand in an athletic position with a lighter med ball (for most, 10-15 pounds will work well here). Extend the hips and chest pass the ball into the wall. This should be fast and explosive.
I believe Med Ball Chest Pass is a great warm-up exercise for athletes getting ready for a bench day.
More Info and Links
Looking for some more great supplemental work for your bench day? Head over to our Exercise Library to find step-by-step exercises to help you crush a personal record.