Bench Press (Dumbbell)

How to do the Bench Press (Dumbbell)

1. Sit on the edge of a flat bench with a dumbbell resting vertically on each thigh, then lie back while guiding the dumbbells to shoulder height with your knees.
2. Position the dumbbells at chest level with palms facing forward, elbows bent at roughly 45 degrees from your torso, and feet flat on the floor.
3. Press both dumbbells upward in a slight arc until your arms are fully extended above your chest, allowing the dumbbells to move slightly toward each other at the top.
4. Lower the dumbbells under control until they reach chest level or slightly below, maintaining the elbow angle and feeling a stretch in your chest.
5. Press back up to the starting position and repeat for the desired number of repetitions.

Form tips

• Keep your shoulder blades retracted and pressed into the bench throughout the movement to maintain a stable base and protect your shoulders.
• Lower the dumbbells until your elbows are slightly below bench level to maximize chest stretch, but do not let your shoulders roll forward off the bench.
• Maintain a consistent bar path by pressing the dumbbells up and slightly inward, rather than straight up or flaring them outward.

Common mistakes

• Flaring elbows out to 90 degrees from the torso increases shoulder strain and reduces chest activation compared to a 45-degree angle.
• Bouncing dumbbells off the chest or using momentum to start the press wastes the stretch reflex and increases injury risk.
• Lifting hips off the bench to assist the press reduces stability and shifts tension away from the chest to the lower back.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 6 reps with heavier weight, while hypertrophy is best achieved with 3 to 4 sets of 8 to 12 reps at moderate weight.

Frequently asked questions

Should dumbbells touch at the top of the dumbbell bench press?

The dumbbells can come close together or lightly touch at the top, which adds a small contraction to the inner chest. However, forcing them to clang together can compromise stability and is not necessary for full chest activation.

How much deeper should I go with dumbbells compared to barbell bench press?

Dumbbells allow you to lower the weight past the point where a barbell would touch your chest, typically an extra 2 to 4 inches depending on your build. This increased range of motion provides a greater stretch on the chest muscles but should be controlled to avoid shoulder discomfort.

What grip width should I use for dumbbell bench press?

Grip width is less relevant with dumbbells than with a barbell since each hand moves independently. Focus instead on keeping your forearms vertical at the bottom position and your elbows at a 45-degree angle from your torso for optimal chest engagement and shoulder safety.

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