Dumbbell Bench Press
Chest, triceps and front shoulders2 dumbbells and a bench
The dumbbell bench press is a flat press that builds your chest, triceps and front shoulders. Dumbbells let each arm work on its own and allow a deeper stretch than a barbell.
How to do the Dumbbell Bench Press
- Lie on a flat bench with your feet planted and your shoulder blades pulled down and back.
- Start with the dumbbells above your chest, palms facing forward.
- Lower until your elbows are about 45 degrees from your torso and the dumbbells reach chest level.
- Press up and slightly in until your arms are straight.
Common mistakes
- Your elbows flare out to 90 degrees. Tuck them to about 45 degrees so your shoulders stay comfortable.
- You bounce the dumbbells off your chest. Lower for a count of three and touch lightly.
- One side rises faster than the other. Use a lighter pair and press both at the same speed.
With a bench or without
With a bench: lie flat on it, lower the dumbbells until they sit just outside your chest, and keep your feet on the floor.
Without a bench: do a floor press, lying on the floor so your upper arms stop when your elbows touch down.
Easier and harder versions
Easier: Use lighter dumbbells or do the floor press, which shortens the range of motion.
Harder: Pause for one second at the chest or use heavier dumbbells. Reppy uses a 3-1-1 tempo on push day.