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.