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ChestBeginner

Dumbbell bench press

The same movement as the bench press, but with two dumbbells. Each arm works independently, your shoulder chooses its own path and you can go deeper.

Feels in
Chest, triceps, shoulder stability
Needed
Bench and two dumbbells

Step by step

  1. 1Sit down with the dumbbells on your thighs and roll back onto the bench.
  2. 2Start with the dumbbells above your shoulders, palms facing forward.
  3. 3Lower until your elbows are just below your chest.
  4. 4Press up and bring the dumbbells slightly together without letting them touch.

Watch for

  • Shoulder blades pinned to the bench
  • Elbows halfway in
  • Lower under control

Common mistakes

  • Clanking the dumbbells together at the top.
  • Picking a weight that is too heavy, so you throw the last reps.

Too heavy

Push-ups, or a dumbbell bench press on the floor with a shorter range.

Too light

Incline dumbbell bench press or a three-second lowering phase.

Injury prevention —

Do not let the dumbbells sink too far out to the sides. Keep your elbows at an angle of about 45 degrees to your body.

Frequently asked questions

Which muscles does the Dumbbell bench press train?

Chest, triceps, shoulder stability

What do you need for the Dumbbell bench press?

Bench and two dumbbells

What are common mistakes in the Dumbbell bench press?

Clanking the dumbbells together at the top. Picking a weight that is too heavy, so you throw the last reps.

What if the Dumbbell bench press is too hard?

Push-ups, or a dumbbell bench press on the floor with a shorter range.

How do you make the Dumbbell bench press harder?

Incline dumbbell bench press or a three-second lowering phase.

Take this exercise further

Put it in your own training programCalculate your 1RM for your working weight

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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