How to do the Dumbbell Bench Press
- Lie back on the bench with a dumbbell in each hand, feet flat on the floor.
- Lower the dumbbells to the sides of your chest, bending your elbows.
- Push the dumbbells back up towards the ceiling, arms fully extended.
- Keep your feet firmly planted and your back against the bench.
Full technique — 7 steps
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back and bring the dumbbells over your shoulders with feet planted firmly.
- Turn the dumbbells so your palms face your feet or slightly inward, with wrists directly over your elbows.
- Inhale, tighten your stomach, and keep your shoulder blades pulled back into the bench.
- Lower the dumbbells to either side of your chest until your elbows reach a comfortable deep bend.
- Press the dumbbells upward and slightly inward until they finish over your shoulders.
- Finish with arms extended and shoulder blades pulled back into the bench, not letting the dumbbells drift forward.
Common mistakes
- Dumbbells drifting toward the face
- Elbows flaring straight out
- Wrists bending back excessively
- Bouncing out of the bottom
- Uneven arm extension between sides
Form cues
- Keep forearms vertical
- Plant feet hard
- Lower beside the chest
- Press up and in
- Keep shoulders down and back
Compared with similar variants
| Dumbbell Bench Press | Barbell Bench Press | Barbell Incline Bench Press | Dumbbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Beginner |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | high | moderate |
| Shoulder | moderate | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Dumbbells, Flat bench | Barbell, Flat bench, Squat rack | Barbell, Adjustable bench, Squat rack | Dumbbells, Adjustable bench |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Machine
- Smith Machine Bench Press Easier
Resistance bands
- Resistance Band Chest Press Easier
- Resistance Band Push-Up Harder
Barbell
- Barbell Floor Press Harder
- Barbell Spoto Press Harder
No equipment
- Outdoor Chest Press Easier
- Side to Side Push-Up Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Machine Chest Press
- Easier Dumbbell Push-Up
- This exercise Dumbbell Bench Press
- Harder Dumbbell Hex Press
- Harder Alternating Dumbbell Bench Press
Too hard for now? Start with the Dumbbell Push-Up.
In ready-made workouts
- Beginner full-body workout C45 min · Gym
- 30-minute full-body workout30 min · Gym
Quick answers
What muscles does the Dumbbell Bench Press work?
Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 6/10.
Which joints does the Dumbbell Bench Press load?
Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.
When should I do the Dumbbell Bench Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.
How many sets and reps of the Dumbbell Bench Press?
Strength: 4–5 sets of 3–5 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.
What can I do instead of the Dumbbell Bench Press?
Machine: Smith Machine Bench Press. Resistance bands: Resistance Band Chest Press, Resistance Band Push-Up. Barbell: Barbell Floor Press, Barbell Spoto Press. No equipment: Outdoor Chest Press, Side to Side Push-Up.
What is an easier version of the Dumbbell Bench Press?
Dumbbell Push-Up (66% of bodyweight), Machine Chest Press (Beginner).
What is a harder version of the Dumbbell Bench Press?
Dumbbell Hex Press (Intermediate), Alternating Dumbbell Bench Press (Intermediate).
