1 / 5Dumbbell Bench Press
The dumbbell version of the bench press. Each arm works on its own, which evens out a weaker side and lets your shoulders move naturally.
ChestTricepsShoulders
- Level
- Beginner
- Equipment
- Dumbbells, Bench
- Main muscle
- Chest
- Also works
- Triceps, Shoulders
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Lie on a flat bench with a dumbbell in each hand at chest level.
- 2Keep your feet flat and your shoulder blades pulled back.
- 3Press the dumbbells up until your arms are straight.
- 4Lower them slowly until your elbows are just below the bench.
Common mistakes
- Bouncing the dumbbells off the chest
- Letting the wrists bend back
- Clanking the dumbbells together at the top
Tips
- Kick the dumbbells up from your knees as you lie back
- Keep wrists straight over the elbows
- Lower slowly to a comfortable stretch
Questions
Is it easier than the barbell bench?
You'll lift a little less in total, because each arm also has to balance its dumbbell. That balance work is part of the benefit.
How do I get heavy dumbbells into position?
Sit with them on your knees, then lie back and use your knees to help lift them to your chest.
More Chest exercises
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