Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Shoulders, Triceps
Chest
Dumbbell Bench Press Overview
The dumbbell bench press is a variation of the barbell bench press and an exercise used to build the muscles of the chest.
Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries.
Additionally, the dumbbell bench press provides an ego check in the amount of weight used due to the need to maintain shoulder stability throughout the exercise.
The exercise itself can be featured as a main lift in your workouts or an accessory lift to the bench press depending on your goals.
Dumbbell Bench Press Instructions
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
- Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
- Contract the chest and push the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
**Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights.
**Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position.
Dumbbell Bench Press Tips
- Maintain more tension through the pecs by not locking out the elbows entirely.
- Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
- Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
- Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
- Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position.
- Imagine you’re trying to push yourself away from the weights rather than pushing the weights away from yourself.
- If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
- Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
- Keep your feet flat on the floor and don’t allow the lower body to move during the set.
106 Comments
I'm a beginner who just started exercising, and I'm feeling pain in my shoulders and neck during bench pressing. I think my form is pretty good, but I'm not sure what's causing the discomfort. Any advice?
Hi Jaden, hard to say without watching you do it. You could try having a local trainer watch you if you train in a gym. If not, check with your doctor to make sure you're not injured at least.
I apologize if you have already answered this but ideally what sort of weight should I use if I am using it as an accessory to your 18 week bench program? I tried it today and and did 60s due to exhaustion after doing my 8x8 at 55%. Is there a percentage I should be using? Or just what feels right for completing the sets?
Hi Adam, go with what feels right for you. 55% may be too light for some but too heavy for others. Do you, and please keep us posted. Thanks for reading M&S!
The current split of this workout is M-W-F, My Friday is usually weird what is another good day combination that could work too?
Are you using one of our plans, Carlos? If so, let me know which one, and I will do my best to answer this for you. Although for more traditional programs, you could do Saturday instead of Friday.
When lowering the dumbbells, how high on the chest should they come to? i’ve been experiencing elbow pain while performing this workout and i can’t figure out where im going wrong in my form
I would suggest trying to keep it in the same area as you would a barbell, Patrick. So for most, that would be around the nipple area. If that bothers your elbow, you can try to go a little lower or wear elbow sleeves.
I hope that helps!
How should my wrist be. Can I put a thumbless grip on it and should it be straight or bend (my wrist I mean)
Hi Sam, I don't think you should go thumbless, especially with dumbbell movements that are over you at any point like a press. Wrist should be straight so the joints align and stack properly. Bending the wrist can torque it and lead to injury.
Hope that helps!
"Hi, I've been working out for the last 9 months using a Pull/Push/Leg routine, 6 days a week, but I'm still unable to achieve progressive overload and I'm stuck with the same weights and reps."
Monday
Chest triceps and abs
DB incline bench press 12 reps 3 sets
Machine pecfly 12*3
Smith machine chest press 12*3
DB decline fly 12*2
Cable pushdown with rope 15*2
Skull crusher 12*2
Cable pushdown reverse grip 15*2
Abs crunches 20*2
Bicycle crunch 15*2
Leg raise 15*2
Tuesday Back and Biceps
Close grip lat pulldown 12*3
Lat pulldown 12*3
Seated cable row 12*3
Hyperextension on bench 12*2
Cable bicep curl 12*3
Incline DB curl 12*3
Cable hammer curl 12*3
Wednesday shoulder and legs
DB lateral raises 12*3
Machine shoulder press 12*3
DB shrugs 12*3
Goblet squat 12*3
Seated leg curl 12*3
BB hip thrust 12*3
Seated calf raise 12*3
Hi Sanotosh, you need more time for recovery. I would suggest shifting your schedule so you take more rest days between workouts or train three on and two off. Six days a week is not necessary. You also may need to start pushing yourself with the weights you are using by going beyond failure with rest-pause reps or forced reps. Those can help you break through.
Can you please make 12 weeks bulking workout plan for for me
We don't do individual training plans, but we do have many options for bulking programs you can check out at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I’m 52 years old and have only been going to Planet Fitness for a little over two years and that is the extent of my lifting experience was when I started here. Is this the best split for me? If not, what is the best split? I’ve had some strength gain, but I really don’t see a lot of muscle gain, but to be fair I’ve been jumping back-and-forth between workouts, cause I don’t know what to do. I’m almost overloaded with information at this point. Lol.
Hey Chris, mind sharing what split you have been using? Is it one of our programs?
Will this still work if I only have 1 dumbbell to use
if do 10 reps with one arm and then 10 on my other
Hi Alexander, it sure will. Many lifters do unilateral work and see good results. Go for it!
what percentage of my 1rep max should i use
Hey Lance, I have no idea what program you are using and what your goals are. Those things matter when you are trying to determine a percentage of 1RM. If you are asking about 1RM of the barbell bench press, the number won't translate well because dumbbells are harder to work with, and it is not often someone has the same 1RM for both dumbbells as they do the barbell.
If you know what your dumbbell 1RM is, then a general guideline would be as follows.
Endurance - 50-60%
Hypertrophy - 70-80%
Strength - 85-90%
I hope that helps!
Can i do it on the floor
Hi Saud, yes you can. Pause on the floor before pressing. You can also fold blankets and lie on those to extend the range of motion slightly if you like. Hope this helps!
If I have availability of a bench bar I’m assuming I could do the bench instead of the barbells and still follow the plan?
That is correct, Anthony. It will work for you as well.
Hi, the rest period between sets is indicated and is very clear. But my question is, what is the recommended rest period between repetitions?
None. If you are to do 10 repetitions, then do them all in a row before taking a rest.
I don’t feel this in my chest at all, just my arms. I am pinching my shoulder blades and holding them at a 45 degree angle - nothing. Can’t figure out what I’m doing wrong. Advice?
Hi Gary, going to sound silly, but this may work.
When you get to the bottom of the rep, pause, then focus on flexing your chest instead of pressing. Literally make your pecs flex before you start pressing.
I have been doing kettlebell workouts everyday for the last month and a half and have lost a good amount of weight (my goal) and gained some strength. I now want to start dumbbell training for size mainly and still fat loss. I bought a set of adjustable dumbbells that go to 50lbs each. Will this be enough weight? And how will I know what weight to use for each exercise while I am starting this program? Just use a weight that barely lets me finish the sets? Thanks!
Hey KD. I don't know how strong you are. So, it is hard for me to say that 50 would be enough. How big were your kettlebells?
As for what weight to use, trial and error. Start light and work up until you feel challenged. The last set of each exercise should be the one you push yourself on the hardest. Are you using one of the M&S workouts?
I was using two 25 lbs and one 40 lb kettle bell. And yes I plan on doing the 4 day dumbbell full body workout. I am 6’2” and now about 255 (down from 300 lbs).
Dang, congrats! That is awesome progress.
Then I think the 50's would be ok for a while. I won't be surprised if you get strong enough to need more by the end of that program. Good luck on it, and thanks for choosing M&S! We appreciate being a small part of your success.
I am currently working out at home and I do not have a bench to lay on, could there be any alternatives.
Hi, Taliya! I used to have this issue myself, and what I found helped was to fold a blanket longways and place it on the floor for me to lay on as if it was a bench. It increased my range of motion just enough that it made a difference. You can also simply do them lying on the floor until you get a bench. It won't be the same range of motion, but it will still be beneficial.
Good luck, and if you try my tip, please let me know if it works.
HI, I HAVE A 2 PART QUESTION ABOUT DUMBBELL BENCH PRESS AND RIB INJURIES. LAST MONDAY I DID HEAVY BEHIND THE HEAD DUMBBELL RAISES AND THE NEXT DAY HEAVY DUMBBELL BENCH. NOW I HAD SOME INTERCOSTAL RIB INJURIES BUT FELT LIKE I HEALED, SO I STARTED TO FO DUMBBELL BENCH. WELL WHEN I GOT TO MY MID SET AT 80 POUNDS AND GOT WEIGHTS UP AS IM LAYING DOWN ON THE BENCH, ALL I HEARD WAS MULTI CRACKS/POPS BUT WERE LOUDER THAN USUAL. I THOUGHT NOTHING OF IT AND WENT UP NEXT TO 105 WHERE IT WAS HARD TO GET UP BUT I DID THE SET. WOULD ANYONE THINK THAT WITH THE INJURY AND SORE RIBS PRIOR WOULD ACCOUNT FOR THE SORE AND SENSITIVE SPOTS ON MY RIBS? I KNOW ITS A LOT TO READ BUT I HAVE TO WRITE IT SO THAT PEOPLE GET AN IDEA OF WHAT IM GOING THRU. TKS FOR ANY INFO.
Marco, the best suggestion is to get checked out by a doctor and make sure you didn't do anything serious. The soreness may not be that serious, but you also want to make sure you didn't do anything else beyond what you felt.
how much time between reps for resting?
The rest between sets depends on the program you're following. Most if not all of our workouts have rest between sets included.
I love M & S, always gives free PDFs on training, and doesn't pull any bunches. I follow some of the workouts on this site and I am a true believer in my TRX Suspension Pro Straps along with lifting iron too. I love the DB workouts because you have to balance them along with lifting whatever weight one is using. I lift heavy and have the Olympic dumbbell handles from Hampton. Good equipment is all I use in my home gym and the last thing I need is something to collapse when I am lifting because I am a big dude.
Why am i feeling this more in my arm then my chest?
Hard to say, Ramo. Try pulling your shoulders back and together so your chest sticks up more. Then, focus on contracting the chest instead of simply pushing the weight. You can also turn your hands and the dumbbells so they are at a 45 degree angle with your thumbs turned inside. Hope this helps!
What is the burn for 5minutes?
Hi do I make my palms face out when I lay down?
Someone here said they didn't have a bench and you told them to do floor press exercise instead, but on the description of the floor press it says the target muscles are different than this one. Can I really replace this exercise with the floor press?
Hey Peter - yes you can. Floor presses will target more of the triceps due to the limited range of motion, but they are a good replacement.
will doing floor presses help with explosion from the bottom on a regular bench press
Not necessarily from the bottom, Jack. It will, however, help you with the midpoint and lockout. Pause at the bottom of the rep and push up as quickly as you can when you do your reps.
Hello
, i just wanted to know my resting period time, how many seconds should i wait for the next rep?
Thank you
Is it normal that I dont feel my chest during the workout but only the day after (it kind of hurts). And if this isnt normal, what should I change to actively feel my chest during the workout?
can i do normal pushups instead of this as i dont have a bench