Is the dumbbell bench press better than the barbell version?

Dumbbells allow for a greater range of motion and require more stabilization, which can help address muscle imbalances. The barbell version typically allows for heavier absolute loading.

How deep should I lower the dumbbells?

Lower the weights until they are roughly level with the sides of your chest. If you feel sharp pain in the front of your shoulder, reduce the range of motion slightly.

Should I touch the dumbbells together at the top?

It is not necessary to touch the weights; doing so can actually remove tension from the pectoral muscles. Focus on bringing the biceps toward each other to maximize chest contraction.

Dumbbell Bench Press Guide: Form, Benefits, and Tips

Master the dumbbell bench press with our step-by-step guide. Learn proper form to build a stronger chest and improve upper body stability.

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 kick the weights up toward your chest into a starting position.
Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.
Lower the dumbbells under control until they are level with your chest, keeping your elbows at a 45-degree angle to your torso.
Press the weights back up toward the ceiling by contracting your chest muscles until your arms are fully extended but not locked out.
Maintain a slight arch in your lower back while keeping your glutes and head in contact with the bench throughout the set.

Common Mistakes

Flaring the elbows out at a 90-degree angle which increases shoulder strain
Bouncing the weights off the chest or using momentum to lift
Lifting the feet off the floor which reduces stability and power output
Clanging the dumbbells together at the top of the movement

Muscles Worked

Primary movers

Pectorals

Stabilizers

Triceps
Anterior Deltoids
Serratus Anterior

Related Guides

Pectorals · Chest