How to Do a Dumbbell Bench Press

Chest, shoulders, triceps · Dumbbells, bench · By Coach Melo, ISSA Certified Personal Trainer

The dumbbell bench press builds your chest, shoulders and triceps. Dumbbells let each arm move independently, which can improve stability and help even out strength differences between sides.

Quick form cues

• Feet flat and shoulder blades pinched together
• Lower with control to chest level
• Press up and slightly in over your chest

Suggested start: 3 sets of 10 reps. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Sit on a flat bench with a dumbbell on each thigh, then lie back and bring the dumbbells to chest level with your feet flat on the floor.
2. 2Pull your shoulder blades together and down so your chest stays proud.
3. 3Press the dumbbells straight up until your arms are extended over your chest.
4. 4Lower with control until the dumbbells are at chest level and your elbows are about 45 to 60 degrees from your body.
5. 5Press back up and repeat.

Common mistakes and fixes

• Flaring the elbows out to 90 degrees

  Keep your elbows at about 45 to 60 degrees to protect your shoulders.

• Bouncing the weights off the chest

  Lower with control and pause briefly at the bottom.

• Lifting the hips or feet

  Keep your feet planted and your back and glutes in contact with the bench.

• Going too heavy without help

  Ask for a spotter on heavy sets, or choose a weight you can control for every rep.

Make it easier

Use lighter dumbbells and start with push-ups to build the pressing pattern.

Related exercises

• Push-ups
• Overhead Press
• Dumbbell Bent-Over Row
• All 27 exercises