Chest · Dumbbells
Dumbbell Bench Press
The dumbbell bench press is a foundational compound exercise that targets the pectoralis major along with the anterior deltoids and triceps. It fits well as a primary or secondary pressing movement in chest and push workouts for lifters of any experience level.
How to do it
- Lie on a flat bench with a dumbbell in each hand, resting on your thighs.
- Use your thighs to help lift the dumbbells up, holding them in front of your shoulders with your palms facing forward.
- Keep your feet flat on the floor and your back pressed against the bench.
- Inhale and brace your core. Exhale as you press the dumbbells up, extending your arms.
- Keep the movement controlled, and align the dumbbells over the middle of your chest.
- Pause at the top with your arms fully extended, but avoid locking your elbows.
- Slowly lower the dumbbells back to the starting position, just above your shoulders.
Common mistakes
- Flaring the elbows out at a 90-degree angle places excessive stress on the shoulder joints and rotator cuffs.
- Clanging the dumbbells together at the top removes mechanical tension from the chest muscles and compromises stability.
- Arching the lower back excessively or lifting the hips off the bench shifts tension away from the pectorals and strains the spine.
- Dropping the weights too quickly without eccentric control increases the risk of shoulder strain and reduces hypertrophy stimulus.
Tips
- Keep your elbows tucked at roughly a 45- to 60-degree angle relative to your torso throughout the movement.
- Plant your feet firmly on the floor to maintain whole-body tension and stability on the bench.
- Lower the dumbbells under control until your hands are level with your chest to achieve a safe, full stretch.
Sets and reps
For muscle growth, perform 3 to 4 sets of 8 to 12 repetitions resting 90 to 120 seconds between sets. For strength, focus on 3 to 5 sets of 5 to 8 repetitions with 2 to 3 minutes of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What makes the dumbbell bench press different from the barbell version?
Dumbbells allow a greater range of motion, let your wrists follow a more natural path, and prevent the stronger side from compensating for the weaker one.
Can the dumbbell bench press be performed on the floor?
Yes, a floor press is a practical alternative, though the floor will stop your elbows early and limit the chest stretch at the bottom.
