- Same muscles as the barbell bench, with more work for shoulder stabilisers
- Use your knees to kick the dumbbells into place
- Elbows about 45 degrees from your body, dumbbells level with your chest
- 3 to 4 sets of 8 to 12 reps is a good default
- Level
- Beginner
- Trains
- Chest, Front deltoids, Triceps, Rotator cuff (stabilising)
- Kit
- Dumbbells, Flat bench
What it trains and why it is worth doing
It trains the same muscles as the bench press: chest, front shoulders and triceps. The difference is that each arm has to control its own weight, so the small muscles around your shoulders work harder and a weaker side cannot hide behind a stronger one.
Your hands are free to turn, so you can find a pressing path that suits your shoulders. That makes it a good first press for beginners and a useful alternative for anyone whose shoulders do not like the barbell.
How to do a dumbbell bench press
- Sit on the end of a flat bench with the dumbbells standing upright on your thighs.
- Lie back, using your knees to drive the dumbbells up to your chest as you go. Plant your feet flat on the floor.
- Press the dumbbells up over your shoulders, palms facing your feet or turned slightly in.
- Pull your shoulder blades back and down into the bench.
- Lower the dumbbells under control until they are level with your chest, elbows roughly 45 degrees from your body.
- Press back up until your arms are straight, letting the dumbbells drift slightly together at the top without clashing.
- To finish, bring the dumbbells back to your chest, lift your knees and use them to help you rock up to sitting.
Common mistakes
- Getting into position badly. Lying back with heavy dumbbells at arm's length is a common way to hurt a shoulder. Use your knees to kick them into place.
- Elbows flared wide. Keep them at about 45 degrees rather than straight out to the side.
- Forcing the depth. A slightly deeper stretch than a barbell allows is fine, but do not push the dumbbells lower than your shoulders are comfortable with.
- Picking dumbbells that are too heavy. If the weights wobble or drift apart, drop down a size and own the movement.
Easier and harder versions
- Easier: the push-up, or a dumbbell floor press, which limits the range and is easy on the shoulders.
- Easier: a neutral grip with palms facing each other, which many people find more comfortable.
- Harder: an incline dumbbell press on a bench set at 30 to 45 degrees, for more upper chest and shoulder work.
- Harder: a single arm dumbbell press, which also makes your trunk resist twisting.
How to programme it
Dumbbells suit moderate to high reps. 3 to 4 sets of 8 to 12 with 90 seconds to 2 minutes' rest is a good default. Move up a pair once you hit the top of the rep range on every set.
Use it as your main press on an upper body day, or as a second press after the barbell bench. Balance it with rows such as the single arm dumbbell row. Our guide to the upper/lower split shows how pressing and pulling fit together across a week.
A coach can help you choose sensible starting weights during the Lycan Strength free trial.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
Is the dumbbell bench press better than the barbell bench?
Neither is better. The barbell lets you lift more total weight, while dumbbells give more range and make each arm work independently. Most people do well using both.
How heavy should my dumbbells be?
Pick a pair you can press for 10 to 12 controlled reps with a couple in reserve. Expect the combined weight to be a little less than you would bench with a barbell.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
