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Home > Build Chest Muscles > Dumbbell Bench Press

Dumbbell Bench Press

The dumbbell bench press is really a matter of preference in its use over the barbell bench press however there are a few good reasons for why you might choose it to be included in your chest workout.

  • It gives variation to your weight training routine whilst still providing the same level of effectiveness at shaping and building / toning muscle as a regular bench press.
  • It has the ability of training each side individually which can help to counter any muscular imbalances and also works to improve symmetry in your chest.


disclaimer advice

DUMBBELL BENCH PRESS
Exercise Type Primary Movers Secondary Movers
Compound /
Free Weights 		Pectorals Front Delts, Triceps
Exercise Description:

Safety note – We would recommend that you use a spotter with this exercise.

1). Sit on a flat bench and rest the dumbbells on your upper legs. Lie back, kicking the dumbbells back at the same time so that they're either side of your chest with your arms parallel and a 90 degree bend in your elbows.

2). Press the dumbbells, maintaining a slight bend in the elbows at the top of the movement.

3). Lower back to the start position keeping your arms parallel.

Video:
Exercise Tips:

  • Once you've finished your set, make sure you bring the dumbbells back to resting on your thighs and from there, sit up and carefully put them on the floor. Never drop them! Other than the fact it's annoying and unsafe for others around you, it can be dangerous to you also as it could lead to strain on your muscles and joints.

  • If you've not performed the dumbbell bench press before then it's best to start off light and get your technique down before increasing the weight to your full potential. Maybe include a spotter at this point to aid your technique.

    • Exercise Variations:

  • Incline dumbbell press – This exercise focuses on the upper pectorals and is done by raising the bench to an incline position as following the same instruction as the flat dumbbell bench press.

  • Decline dumbbell press – The same as the flat and incline press but involves lowering the bench to a decline position to hit the lower pectorals.

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