Dumbbell Bench Press
Auto DetectedA bilateral horizontal pushing exercise using dumbbells to build strength and hypertrophy in the chest, shoulders, and triceps.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Traps
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Traps
3/10Mid Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Use longer rest for heavy strength sets.
How to Perform
Sit on a flat bench holding dumbbells resting on your thighs. Use your legs to help kick the weights up as you lie back, positioning the weights at chest level.
- Start with dumbbells positioned just outside your chest, palms facing forward.
- Brace your core and slightly arch your upper back into the bench.
- Press the dumbbells upward until your arms are fully extended over your chest.
- Keep the dumbbells steady and do not let them touch at the top.
- Slowly lower the weights back down, maintaining control through the descent.
- Ensure elbows track at a moderate 45-degree angle relative to the torso.
Coaching Tips
Form Cues
- Press up and slightly inward
- Elbows slightly tucked (45 )
- Feet flat and driving
- Shoulders back and down
Breathing
Inhale as you lower the weights to your chest, then forcefully exhale while pressing the dumbbells up.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until your elbows are below the level of the bench, feeling a comfortable stretch in the chest.
Safety
Safety Notes
- Do not use excessive load until proper technique is mastered.
- Avoid extreme lowering if you have existing shoulder impingement issues.
Spotting
Not recommended, as dumbbells can be safely dropped to the side if the lift fails.
Common Mistakes
- Flaring elbows too wide
- Bouncing weights off the chest
- Losing foot contact with floor
- Rounding the shoulders forward at the bottom
When to Avoid
- Acute shoulder or elbow joint pain
- Rotator cuff impingement or tear
Flexibility Needed
- Adequate shoulder internal rotation
- Thoracic spine extension capacity
Build Up First
- Ability to stabilize load overhead
- Basic dumbbell control
Also known as
Dumbbell Chest Press, DB Chest Press, Dumbbell Press
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