How to do the Dumbbell Bench Press
Primary: Chest, Triceps · also works Front Delts. Also called: flat dumbbell press.
Step by step
- 1
Sit on a flat bench with the dumbbells resting on your thighs.
- 2
Lie back while using your knees to kick the dumbbells up to the start position over your chest.
- 3
Pull your shoulder blades back and down and plant your feet flat on the floor.
- 4
Lower the dumbbells until your elbows are slightly below the bench level.
- 5
Press them back up and slightly together without clanging them at the top.
Coaching cues
- Keep your elbows at about 45 degrees from your torso
- Control the lowering phase for about two seconds
- Keep your wrists straight and stacked over your elbows
Common mistakes
- Flaring the elbows straight out
- Losing shoulder blade position at the bottom
- Dropping the dumbbells to the floor from lockout
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Bench Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Bench Press work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts
How many sets and reps of Dumbbell Bench Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Bench Press?
Same movement pattern, different equipment: Push-Up, Barbell Bench Press, Machine Chest Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly.
Is the Dumbbell Bench Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.