Dumbbell bench press
Also called: dumbbell chest press, DB bench press
The bench press with a dumbbell in each hand. Easier to learn safely without a spotter.
Touch: chest, triceps working.
Main: chest, triceps Also: front shoulders
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells or bench? Do Push-up instead.
Bodyweight: no dumbbells or bench? Do Push-up instead.
- Main muscles
- chest, triceps
- Equipment
- dumbbells, bench
- Level
- First day in a gym
- Pattern
- Push
Key cues
- Shoulder blades squeezed together.
- Dumbbells lower to the sides of your chest.
- Elbows about 45° from your body.
How to do it
- Sit on the bench with the dumbbells on your thighs.
- Lie back, bringing the dumbbells up to your chest as you go.
- Press them up over your shoulders.
- Lower them with control to the sides of your chest, then press up again.
- To finish, bring them to your chest and sit up with them on your thighs.
Common mistakes
| Common mistake | Fix |
|---|---|
| Dropping the dumbbells to the sides at the end | Bring them to your chest and sit up with them. Dropping them is how shoulders get hurt. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.