Dumbbell Bench Press
A flat-bench press with a dumbbell in each hand, allowing a longer range of motion and independent arm work for the chest.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a flat bench with dumbbells on your thighs, then lie back and bring them to chest level with palms facing forward and shoulder blades retracted.
Press the dumbbells up until arms are straight over the chest.
Lower them under control until they are roughly level with the chest.
Keep forearms vertical and elbows at about 45 degrees from the torso.
Press back up, bringing the dumbbells slightly toward each other at the top.
Breathing: Inhale as you lower the dumbbells, exhale as you press.
Coaching tips
Forearms vertical
Shoulder blades down and back
Control the bottom
Common mistakes
Letting the dumbbells drift too wide
Clanking the weights at the top
Losing shoulder position at the bottom
Safety notes
Use the knees to kick heavy dumbbells into position and lower them to the thighs before sitting up.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.