Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All chest exercisesChest · Gym

Dumbbell Bench Press

The flat press with independent dumbbells: a longer range of motion than the barbell and each side has to do its own share.

BeginnerDumbbells + bench3–4 × 8–12
Dumbbell Bench Press demonstration thumbnail — How to Do a Dumbbell Bench Press | Chest Workout
ChestDumbbells + bench

Dumbbell Bench Press

Demo · Howcast

Verified Dumbbell Bench Press demonstration by Howcast. Click to play.

How to do the Dumbbell Bench Press

  1. 1Shoulder blades pinned back
  2. 2Lower to chest level, elbows ~45°
  3. 3Press up and slightly in
  4. 4Control the descent

Benefits of the Dumbbell Bench Press

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains triceps, front delts as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services