Dumbbell Bench Press (Bench)
The dumbbell bench press is a compound chest exercise targeting the pectoral muscles. Using dumbbells allows for a greater range of motion and independent arm movement compared to a barbell, promoting balanced chest development.
How to do it
- Lie flat on a bench holding a dumbbell in each hand at chest level, palms facing forward.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Lower the dumbbells back to chest level in a controlled arc, keeping a slight bend in your elbows.
- Pause briefly at the bottom, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet flat on the floor
- Pull your shoulder blades together
- Lower weights slowly with control
- Keep wrists straight above elbows
- Exhale as you press upward
Breathing: Inhale as you lower the weights toward your chest, and exhale forcefully as you press them back up.
Common mistakes
- Bouncing weights off the chest, which risks injury
- Flaring elbows out too wide, which puts strain on shoulders
- Arching the back excessively, which can cause lower back discomfort
- Using momentum instead of controlled movement, which reduces muscle engagement
Muscles worked
Primary: chest. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joints, stop immediately and choose a gentler movement.
- If you have a history of wrist or shoulder discomfort, check with a professional before adding heavy weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should my elbows be flared out?
Aim for a 45-degree angle between your arms and torso to protect your shoulder joints.
What if I feel this in my shoulders instead of my chest?
Check that your shoulder blades are retracted and your elbows are tucked slightly inward rather than flared wide.
Can I do this at home without a bench?
Yes, you can perform a floor press lying on a mat, though the range of motion will be slightly shorter.