Dumbbell Bench Press
Auto DetectedA compound upper-body exercise using dumbbells on a flat bench that targets the chest, shoulders, and triceps to build strength and muscle mass; offers greater range of motion than barbell version.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Forearms
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the end of a flat bench with a dumbbell on each thigh, palms facing each other. Lie back while kicking the dumbbells up to chest level, feet flat on the floor.
- Retract shoulder blades and brace core.
- Inhale and lower dumbbells to mid-chest with elbows at 45-60 degrees.
- Exhale and press dumbbells up in a slight arc to full extension.
- Maintain slight bend in elbows at top.
- Repeat for reps, controlling descent.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Drive through chest
- Keep wrists neutral
- Squeeze shoulder blades down
Breathing
Inhale during the lowering phase and exhale forcefully during the press.
Tempo
2-1-1
Range of Motion
Lower until upper arms are parallel to the floor; press until arms are nearly straight above chest.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Use lighter weights if wrist issues
- Do not drop dumbbells on chest
Spotting
Spotter can assist by taking over dumbbells at sides for heavy sets or failure; recommended for max efforts.
Common Mistakes
- Flaring elbows wide
- Bouncing weights off chest
- Locking elbows fully
- Arching back excessively
When to Avoid
- Shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
Build Up First
- Basic pushing form
- Stable core engagement
Also known as
DB Bench Press, Dumbbell Chest Press, Flat Dumbbell Press
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