In this lesson, you’ll learn how to perform the dumbbell bench press on a flat bench. This free weight exercise targets the chest muscles (pectorals) similarly to the barbell bench press.
Advantages:
- You can go to muscle failure safely, even without a training partner (since you can drop the dumbbells to the sides).
- It requires more stabilization, which helps improve shoulder strength and coordination.
Disadvantage:
- You can typically lift less weight than with a barbell.
Find more chest exercises on the Weight Training Main page.
Execution
- Starting Position:
Sit on the edge of a flat bench with a dumbbell resting on each thigh.
Then lean back and lie flat on the bench. As you recline, keep your elbows bent so that when your back touches the bench, the dumbbells are in position for the first repetition. - Initial Position:
The dumbbells should be at ear height, and your thumbs should point toward your shoulders.
Inhale before you begin the first repetition. Keep your lower back and shoulders close to the bench at all times.
Make sure your shoulders remain low—don’t shrug or lift them. - Pressing Up:
Press the dumbbells straight up while exhaling.
You may choose to rotate your wrists so that your thumbs point toward each other at the top, but this is optional—some lifters maintain a fixed wrist position.
Keep your back flat and shoulders down throughout the movement.
Some people let the dumbbells touch at the top, while others stop slightly short to maintain constant muscle tension. - Lowering Down:
Slowly return the dumbbells to the starting position and inhale.
The downward movement should be slightly slower than the press.
Lower the dumbbells only as far as is comfortable for your shoulders—generally not below ear level.
Advice
- Recommended: 3 sets of 8–12 repetitions.
- Stretch your shoulders and chest between sets for better mobility and recovery.
- Breathe properly: inhale through the nose, exhale through the mouth.
- Superset idea: Pair Dumbbell Bench Press with Dumbbell Flys for a complete chest pump.
Suggestions
