Exercise guide · Beginner · Compound

Dumbbell Bench Press: How to Do It & Muscles Worked

The dumbbell bench press presses two dumbbells from chest level on a flat bench. Compared with a barbell it allows a deeper stretch and makes each arm work independently, which helps even out strength differences.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Dumbbell
Level · type
Beginner · Compound

Written by the FitStack training team. Last reviewed .

Demonstration of the dumbbell bench press
Front view: muscles worked by the dumbbell bench press. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the dumbbell bench press. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the dumbbell bench press

  1. Step 1: Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Step 2: Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
  3. Step 3: Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. Step 4: Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
  5. Step 5: Repeat for the desired number of repetitions.

Form cues

  • Sit with the dumbbells on your thighs, then lie back and kick them up to your chest one at a time.
  • Pull your shoulder blades together and set your feet.
  • Lower the dumbbells to the sides of your chest, forearms vertical and elbows slightly tucked.
  • Press up and slightly inward until your arms are straight over your shoulders.

Common dumbbell bench press mistakes

  • Dropping the dumbbells to the floor from the top.

    Fix: Bring them back to your chest and sit up with them on your thighs.

  • Clanging the dumbbells together at the top.

    Fix: Stop a few centimetres apart so the chest stays loaded.

  • Lowering too deep for your shoulders.

    Fix: Stop when your upper arms are a little below the bench.

Sets, reps and programming

Use as a main press for 3 or 4 sets of 6 to 12 reps, or after barbell bench as a volume movement. Increase reps first, then move up a dumbbell size.

Suggested sets, reps and rest for the dumbbell bench press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Variations and progressions

Dumbbell Bench Press alternatives

More exercises that train the chest as their main target:

Dumbbell Bench Press FAQs

Is the dumbbell bench press better than the barbell bench press?

Both build the chest well. Dumbbells give more range and independent arms; the barbell lets you lift more and is easier to progress in small steps. Many programmes use both.

Why is the dumbbell bench press harder than the barbell?

You have to stabilise two separate weights, so most people press about 80 to 90 percent of their barbell weight in total with dumbbells.

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset; cues, mistakes, programming and FAQs are written by FitStack.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.