Dumbbell Bench Press
Flat dumbbell press for chest, with more range of motion and stability work.
- Primary muscleChest
- Also worksFront delts
- EquipmentDumbbells and bench
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Front delts
- Dumbbells and bench
How to do the Dumbbell Bench Press
4 steps, in the order you do them.
- Sit on the flat bench with a dumbbell on each thigh and bring them to the sides of your chest as you lie back.
- With your shoulder blades together and your feet firm, press the dumbbells up until your arms are extended.
- Lower in a controlled way with your elbows at about 45° from your torso until you feel a stretch in your chest.
- Press up again, keeping your wrists aligned with your elbows.
Muscles worked
Common Dumbbell Bench Press mistakes
What goes wrong most often when you do the Dumbbell Bench Press, and how to fix it.
You drop the dumbbells out to the sides from the top when you finish.
Lower them to your chest, rest them on your thighs and sit up with them. Don't drop them with your arms extended.
Your wrists bend back and the dumbbell hangs behind your forearm.
Rest the dumbbell on the base of your palm, with your wrist straight and stacked over your elbow.
The dumbbells go too low and your shoulders roll forward at the bottom.
Lower until the dumbbells are at chest level, with your shoulder blades pinched together against the bench.
Alternatives to the Dumbbell Bench Press
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 11 of the 36 routines.
- Beginners3 × 8–12
- Experienced2 × 10–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 8–12 | 2:00 |
| Beginner Full Body 3 Days | Beginner | 3 × 8–12 | 2:00 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:15 |
| Glute specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Back specialization | Intermediate and advanced | 2 × 10–12 | 1:30 |
| Shoulder specialization | Intermediate and advanced | 2 × 10–12 | 1:30 |
| Glute specialization · Advanced | Intermediate and advanced | 3 × 8–12 | 2:00 |
Rest between sets, in minutes. And 3 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Bench Press
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
More chest exercises
Machine Bench PressChest · Machine
Dumbbell Incline Bench PressChest · Dumbbells and bench
Barbell Incline Bench PressChest · Barbell, bench, and rack
Chest DipChest · Parallel bars
Frequently asked questions
What muscles does the Dumbbell Bench Press work?
The Dumbbell Bench Press works mainly the chest. It also works the front delts and the triceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 1 minute and 45 seconds of rest. With more experience, 2 sets of 10 to 12 reps with a minute and a half of rest.
Which routines include the Dumbbell Bench Press?
It appears in 11 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Full Body 3 Days, and Express Full Body 3 Days.