How to do a Dumbbell Bench Press
The Dumbbell Bench Press is a beginner dumbbell exercise that works your chest, with help from your triceps and shoulders.
How to do a Dumbbell Bench Press, step by step
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Elbows flaring out
- Arching the back
- Using too much weight
- Bouncing the dumbbells off the chest
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Easier variation
More exercises for the same muscles
- Barbell Bench Press
- Barbell Incline Bench Press
- Barbell Incline Bench Press (Seated)
- Chest Dip (Dip Cage)
Frequently asked questions
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press mainly works your chest. It also works your triceps and shoulders.
Is the Dumbbell Bench Press good for beginners?
Yes. The Dumbbell Bench Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Bench Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Bench Press?
Good alternatives are Barbell Bench Press, Barbell Incline Bench Press and Barbell Incline Bench Press (Seated).
Put it in a workout plan
Track your Dumbbell Bench Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.