Dumbbell Bench Press: how to do it right
In short: The dumbbell bench press loads your chest lying down, with arms wide and chest open, through a range of motion the barbell does not allow.
How to do it, step by step
- 1Lie down with your feet planted on the floor, shoulder blades retracted and slightly down, chest up.
- 2Position the dumbbells at chest level, wrists neutral or slightly angled, elbows at about 45 to 60 degrees from your torso.
- 3Lower under control until you feel a clear stretch in your chest, a little below shoulder line.
- 4Press up while bringing the dumbbells slightly closer together without clanking them, without snapping your elbows into lockout.
- 5Slow down every descent over 2 to 3 seconds, with no bounce or jerk at the bottom.
The mistake to avoid
Don't let the dumbbells drop at the bottom, control the descent.
Other common mistakes
- Lowering too fast or bouncing at the bottom: slow down for 2 to 3 seconds and stop the movement cleanly before pressing back up.
- Flaring your elbows out to 90 degrees: keep them at 45 to 60 degrees to protect your shoulder and target your chest better.
- Lifting your shoulder blades off or losing the arch: keep your shoulder blades squeezed and down to stabilize the shoulder.
- Not going low enough out of fear: go for the full stretch, that is the whole point of dumbbells.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pectoralis major (sternocostal head, middle of the chest) does most of the work by bringing the arms toward each other. The anterior head of the deltoid assists the push and the triceps brachii finishes the elbow extension. The scapular and rotator cuff stabilizers work isometrically to keep the shoulder solid.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Flat Dumbbell Fly ›
- Dumbbell Floor Fly ›
- Weighted Forward-Lean Dips ›
- Archer Push-Up on Handles ›
- Deficit Hands-Elevated Push-Up ›
Frequently asked questions
How do I do this exercise?
Lie down with your feet planted on the floor, shoulder blades squeezed and slightly down, chest up. Position the dumbbells at chest level, wrists neutral, elbows at 45 to 60 degrees from your torso. Lower under control until you feel a clear stretch in your chest, then press up while bringing the dumbbells slightly closer together without clanking them.
How low should I go?
Lower until you feel a clear stretch in your chest, a little below shoulder line. That is where tension peaks and the muscle gets built, and that is the whole advantage of dumbbells over the barbell. Go for the range you control, not the one you reach by twisting around, and never bounce at the bottom.
I don't feel anything, is that normal?
You should feel your chest stretch at the bottom. Do not chase heavy weight: pick a weight that lets you lower slowly and feel the stretch. A half-second pause in the bottom position, without relaxing, multiplies recruitment. If you mostly feel your triceps, slow the descent down and focus on opening your chest.
How fast should I do the movement?
Slow the descent over 2 to 3 seconds, that is the phase where your chest lengthens under load and where all the work happens. Hold a half-second at the bottom without relaxing, then press firmly but under control. No bounce and no jerking.
How do I breathe?
Inhale and expand your chest before lowering, and keep the air in to stiffen your rib cage during the stretch. Exhale as you press up. Keep your abs braced and your glutes lightly engaged for a stable torso.