How to Dumbbell bench press

What it is

A horizontal press performed with a dumbbell in each hand while lying on a bench. The independent weights allow a greater range of motion and force each side to work equally, building the chest, front shoulders and triceps.

Muscles worked

Primary: Chest (pectorals). Secondary: Front deltoids, Triceps.

How to perform it

Sit on the bench with the dumbbells on your thighs, then lie back, using your legs to help hoist them to your shoulders.
Set your shoulder blades back and down, feet planted, and press the dumbbells to lockout over your chest.
Lower the weights under control to chest level, letting them travel a little wider than a barbell for a full stretch.
Press up and slightly together to lockout, keeping the shoulder blades set.

Common form faults

Letting the dumbbells drift and wobble out of the groove. Control the path and keep the wrists stacked over the elbows; drop the weight if you can't stabilise it.
Clashing the dumbbells together at the top and losing tension. Stop just short of touching to keep constant tension on the chest.

Programming

A great chest builder with a bigger stretch than the barbell and no bar to pin you. Usually 6–15 reps; getting heavy dumbbells into position is the main practical limit.

Frequently asked questions

Dumbbell or barbell bench press?

Dumbbells give a greater range of motion, even out left-right strength and are safer to bail without a spotter; the barbell lets you load more weight and progress in smaller, precise jumps. Many programmes use both.

How do I get heavy dumbbells into position safely?

Sit with them on your thighs and 'kick' them up one at a time as you lie back, keeping them close to your body. Reverse the process to put them down rather than dropping them from lockout.