Dumbbell Bench Press
- Beginner
- Gym
- Home
The dumbbell bench press lies you on a bench with a dumbbell in each hand at chest level, feet planted and wrists stacked over your elbows. Pressing two independent weights trains the chest, front delts and triceps through a deep stretch at the bottom. Beginners use it in the gym or at home, for weight and reps as a main lift or a finisher.
- Muscles
- Chest, Front delts, Triceps
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Lie on the bench with a dumbbell in each hand at chest level.
- Plant your feet and keep your wrists stacked.
- Press the dumbbells up until your arms are straight.
- Lower with control to a deep chest stretch.
Form cues
- Pin your shoulder blades down against the bench.
- Exhale as you press the dumbbells to the top.
- Let the dumbbells drift slightly inward at the top.
Common mistakes
- Elbows flare straight out from the shoulders. Keep your elbows at a moderate angle from your torso.
- Dumbbells drop fast at the bottom. Lower the dumbbells slowly to a full stretch.
- Feet lift off the floor mid-press. Plant both feet flat for a stable base.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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