Muscles worked
What the dumbbell bench press trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a weight you can kick up. Choose dumbbells you can get into position on your own. Getting heavy dumbbells up and down is often the limit before the press itself is.
- 02
Sit with the dumbbells on your thighs. Sit on the end of the bench with the dumbbells standing on end on your thighs, close to your knees, gripped firmly.
- 03
Lie back and kick up. Keep the dumbbells tight to your thighs as you lie back, and use your knees to help bring them up to your chest in one smooth move.
- 04
Shoulder blades back. Once the dumbbells are at your chest, pull your shoulder blades together and down into the bench, and keep them there for the set.
- 05
Feet down, start position. Plant your feet flat on the floor, then press the dumbbells up so they sit over your shoulders with your palms facing your feet or turned slightly in.
Step by step
How to do the dumbbell bench press
- 01
Brace. Take a breath, keep your glutes on the bench and your feet pushing into the floor.
- 02
Lower. Lower both dumbbells under control to the sides of your mid-chest, with your elbows at about 45 degrees from your body and your forearms vertical.
- 03
Find your depth. Stop when the dumbbells are about level with your chest and your upper arms are level with the bench or a little below, with a stretch across the pecs and your shoulders still pinned back.
- 04
Press. Press both dumbbells up and slightly in, so they finish over your shoulders, close together but not touching.
- 05
Finish the set. After the last rep, lower the dumbbells to your chest, bring your knees up, and use them to rock back to sitting with the dumbbells on your thighs.
Cues to say in your head
- Shoulders in your pockets
- Wrists over elbows
- Elbows at 45
- Stretch, then drive
- Up and slightly in
- Push the floor away
Fix these first
Common mistakes
Elbows flared straight out to the sides
Bring them in to about 45 degrees so your forearms stay vertical. Flared elbows shift the strain to the front of the shoulder.
Going too deep
Stop with the dumbbells about level with your chest, where you feel a stretch but your shoulders stay pinned back. Letting your elbows sink far below the bench tends to pull the shoulders forward.
Clanking the dumbbells together at the top
Finish with them over your shoulders, a few inches apart. Banging them together loses tension and tends to throw the next rep off line.
One side drifting or lagging
Lower and press both arms at the same speed. If one side keeps falling behind, use a weight the weaker side can control.
Bent-back wrists
Keep the handle low in your palm with your wrist stacked over your forearm, so the dumbbell sits straight above your elbow.
Dropping the dumbbells out to the sides after the set
Bring them back to your chest and sit up with them on your thighs. Throwing them wide strains the shoulders and is a risk to people nearby.
Stay safe
Pick dumbbells you can get into position and put down on your own, because getting them up and down is a big part of the risk. If a rep stalls, lower the dumbbells to your chest under control, then bring them to your thighs and sit up. If you cannot, lower them to the floor beside you one at a time with your elbows bent; never let them drop out wide. A spotter should spot at your wrists, close to the dumbbells, not at your elbows or upper arms. Stop if you feel sharp pain in the front of the shoulder, and get it checked if it keeps coming back.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 4 to 6 | 80–87% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 | 67–80% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 12 to 20 | 50–67% 1RM | 45 to 90 sec |
| Technique | 3 | 8 to 10 | 50–65% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–173lb
3 to 4 sets of 8 to 12 reps, 1.5 to 2 min rest. Where the dumbbell bench usually fits best. Use the full stretch at the bottom and take sets close to failure.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dumbbell Bench Press questions
What muscles does the dumbbell bench press work?
Mainly the chest, with the front shoulders and triceps helping on every rep. Your upper back, serratus and forearms keep the dumbbells steady, and your legs keep you tight on the bench.
Is the dumbbell bench press better than the barbell bench press?
Neither is better for everyone. The barbell lets you lift more and add weight in small steps; dumbbells make each side work alone, allow a slightly deeper stretch and need no rack. Many programs use both.
How low should the dumbbells go?
Lower them until they are about level with your chest and you feel a stretch, with your shoulders still pinned back on the bench. Going far below that usually just pulls the shoulders forward.
Should my palms face forward or toward each other?
Palms facing your feet, or turned slightly in, is the standard grip. A neutral grip, palms facing each other, keeps the elbows closer to your sides, and many lifters find it easier on the shoulders.
How do you get heavy dumbbells into position?
Sit on the end of the bench with the dumbbells on your thighs, then lie back and use your knees to help bring them to your chest. Reverse it at the end: bring them to your chest, knees up, and rock back to sitting.
Why do the dumbbells feel so much harder than the barbell?
Each arm has to balance its own weight, so most people press noticeably less in total with dumbbells than with a barbell. That is normal, and the gap usually narrows with practice.
Train in Protocol
Log your dumbbell bench press by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.