At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Triceps, Front Deltoids |
The movement, step by step.
- Sit on a flat bench with dumbbells on your thighs, then lie back and guide them to either side of the chest.
- Plant the feet, settle the upper back, and position wrists above elbows with palms facing forward or slightly inward.
- Press the weights above the shoulders without crashing them together.
- Lower in a controlled arc until the upper arms reach a comfortable depth. After the set, bring the weights back toward the thighs before sitting up.
Technique cues
- Let both arms move at the same pace.
- Keep your wrists above your elbows.
- Stop the descent before the shoulders roll forward.
Common mistakes
- Dropping the weights far below a controlled shoulder position.
- Banging the dumbbells together above the chest.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Dumbbell Bench Press — National Academy of Sports Medicine (NASM).
- How to do an Alternating Dumbbell Bench Press — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Bench Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.