Dumbbell bench press
A chest press lying on a bench, with a freer path and more balance demand than the barbell.
- Muscle group: Chest
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Dumbbell chest press, DB bench, Håndvægtsbænkpres, Bænkpres med håndvægte
How to do it
- Lie on a bench with the dumbbells over your chest, shoulder blades back and down.
- Lower them to the sides of your chest with forearms roughly vertical.
- Press up and slightly together without bouncing.
Common mistakes
- Flaring the elbows straight out to the sides.
- Dropping the weights fast or losing wrist control.
Alternatives
Watch a video demonstration on YouTube
“Best Dumbbell Bench Press Tutorial Ever Made” by Davis Diley (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Push / pull / legs 6-day6 days a week
- Arms focus (home, dumbbells)3 days a week
- Chest focus (gym)3 days a week
- Chest focus (home, dumbbells)3 days a week
- Back focus (gym)3 days a week
- Legs focus (gym)3 days a week
- Legs focus (home, dumbbells)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.