Dumbbell Bench Press Exercise Guide

exercise profile
Target Muscle Group
Exercise Type
Equipment required.
Focus Type
(push) bilateral
secondary muscle
Shoulder, triceps
flat dumbbell bench press form

dumbbell bench press form Overview

An alternate form of the barbell bench press used to strengthen the chest muscles is the dumbbell bench press. To prevent chest and shoulder issues, the dumbbell bench press is frequently advised once the barbell bench press has reached a particular level of strength. It’s important to maintain shoulder stability during the exercise, which serves as well as an ego check on the amount of weight used in the dumbbell bench press.

Depending on your goals, you can use the exercise as a main lift in your sessions or as an alternative to the bench press.


1. With hands facing toward each other and a neutral grip, pick up the dumbbells from the ground. When you’re ready to sit down on the bench, place the dumbbells on your thighs

2. To start, lie back and hold the weights near your chest. Take a moment to breathe deeply before pressing the dumbbells up until they lock out at the top once you are in place.

3. Controllably go down the dumbbells as long as it is comfortable to do so (the grip should be around at chest level).

4. Tighten the chest muscles and raise the dumbbells to the starting point position.

5. Repeat as many times as necessary.

It is not recommended to drop the dumbbells to the side unless you are an expert at the move or employing a lot of weight.

Ideally, you should pull your knees up so the ends of the dumbbells are contacting your thighs, turn the dumbbells back to neutral (palms facing each other), and then use the weight of the dumbbells to push yourself back to a standing up, seated position.


1. Don’t completely lock out the elbows to keep more tension in the pecs.

2. To keep the elbows in a neutral position, keep the weights slightly bent at a 45-degreeĀ angle.

3. Avoid letting the dumbbells knock against each other at the end of a rep because doing this could lead you to lose shoulder stability and hurt yourself.

4. To enhance the “irradiation” effect, which promotes stronger shoulder stability, squeeze the dumbbells as much as you can.

5. Maintain a tight grip on your upper arm to keep your shoulders in a secure posture.

6. Imagine pushing the weights away from you as opposed to pushing yourself away from them.

7. Keep the blades of your arm slightly extended and work to keep your shoulder joint “packed” if you’re experiencing pain in the shoulder joint itself (especially in the front).

8. Be sure to keep your abs tight and avoid letting your lower back arch too much.

9. During the set, keep your feet flat on the ground and prevent your lower body from moving.