Is the dumbbell bench press better than the barbell version?

Neither is objectively better, but dumbbells allow for a deeper range of motion and prevent the dominant side of your body from overcompensating for the weaker side.

What angle should my elbows be at during the descent?

Aim for a 45-degree angle relative to your torso. Tucking the elbows slightly protects the rotator cuff and allows for more power generation.

How do I safely get the weights into position?

Place the weights on your knees while sitting, then use your legs to boost the dumbbells toward your shoulders as you lie back.

Dumbbell Bench Press: Proper Form and Guide

Master the dumbbell bench press with our guide to chest growth, common mistakes to avoid, and step-by-step instructions for better gains.

How to Perform

Sit on the edge of a flat bench with a dumbbell resting on each thigh.
Lay back slowly while using your knees to help kick the dumbbells up toward your chest into a starting position.
Plant your feet firmly on the floor and retract your shoulder blades to create a stable base against the bench.
Lower the weights under control until the dumbbells are level with your chest and your elbows are at a 45-degree angle to your body.
Press the dumbbells back up to the starting position by extending your arms and squeezing the chest muscles at the top.
Maintain a slight arch in your lower back while keeping your glutes in contact with the bench throughout the movement.

Common Mistakes

Flaring the elbows out at a 90-degree angle which increases shoulder strain
Banging the dumbbells together at the top of the rep
Lifting the feet off the floor or arching the back excessively
Using a shortened range of motion by not lowering the weights far enough

Muscles Worked

Primary movers

Chest

Stabilizers

Front Deltoids
Triceps
Serratus Anterior

Related Guides

Bench Press — Chest
Bent over Cable Flye — Chest
Butterfly — Chest

Chest · Chest