Dumbbell Bench Press
A dumbbell variant of the bench press that adds a greater range of motion and works each side independently.
How to do it
- 1Sit on the end of the bench with a dumbbell on each thigh, then lie back while bringing the dumbbells to shoulder height.
- 2Press the dumbbells up and slightly in until they nearly touch above your chest.
- 3Lower them with control back to chest level, keeping your elbows under your wrists.
Common mistakes
- Letting the dumbbells drift too far apart or too low, which can strain the shoulders.
- Using so much weight that you can't control the bottom position.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Bench Press safe for beginners?
Generally, yes. The Dumbbell Bench Press is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Dumbbell Bench Press work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have dumbbells or a bench for the Dumbbell Bench Press?
The Kettlebell Floor Press trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Kettlebell Floor PressRelated exercises
Learn more
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