Dumbbell Bench Press
The dumbbell bench press is a chest-building staple that adds a fuller range of motion and independent arm work compared to the barbell version.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3-4 sets · 8-12 reps
Muscles worked
Chest, Front delts, Triceps
A chest press performed with a dumbbell in each hand, allowing a greater range of motion and more even development than a barbell press.
How to do it
- Lie on a flat bench with a dumbbell in each hand at chest level.
- Press the dumbbells up until your arms are fully extended above your chest.
- Lower the dumbbells under control until you feel a stretch across your chest.
- Keep your wrists stacked over your elbows throughout the movement.
- Press back up, avoiding letting the dumbbells drift too wide or clank together.
Coaching tips
- Use a slightly longer range of motion than a barbell press since there's no bar to stop you.
- Get the dumbbells into position by kicking them up to your knees first, then lying back one at a time.
- Great for correcting side-to-side strength imbalances since each arm works independently.
Common mistakes
- Letting the dumbbells drift too far out to the sides, stressing the shoulder joint.
- Only pressing halfway up instead of full lockout.
Frequently asked questions
Dumbbell or barbell bench press — which is better?
Both build the chest well. Dumbbells allow more range of motion and fix strength imbalances; barbells let you handle more total weight. Many programs use both.
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