Dumbbell bench press

How To Dumbbell Bench Press – With Video And Guide

If you want to improve your strength and build a massive chest then the dumbbell bench press should definitely be in your chest workout arsenal. This is one of the best chest exercises you can do because you will be able to work your entire chest.

This exercise is more effective than the barbell bench press because it allows you to get a full range of motion. You will also be strengthening other muscles around the chest because you need more control during the exercise, which would be your triceps and shoulders.

Target Muscle: Chest

Secondary Muscles: Shoulders, Triceps

Equipment Needed: Dumbbells, Bench

Experience Level: Beginner

How To Dumbbell Bench Press

Like Scott says start with the dumbbells in front of the weight bench. Bring one dumbbell up to your knee then bring the other dumbbell up to your other knee. Make sure your feet are firm on the ground come under your chest, dig your shoulders into the pad, make sure your wrists are straight.

Then come down past a 90-degree angle and then push straight up breath out on your way up. Make sure you do not bring the dumbbells down over your shoulders. That will put a lot of unwanted stress on your rotator cuffs and not engage your entire chest.

Dumbbell bench press






Range Of Motion – Make sure you get a full stretch at the bottom by not stopping at 90 degrees but go as deep as you can. Make sure you get the maximum flex at the top by bringing the dumbbells together at the top and squeezing your chest.

Shoulder Packing – By doing this you will be able to push more weight. Also, it will prevent serious injuries like chest tears, rotator cuff tears, and shoulder dislocation. When your shoulders are packed you will be in the perfect position for the dumbbell bench press.

To pack your shoulders sit on the end of the bench roll to your back, put your feet on the floor, with your legs extend your hips up of the bench, then slide back to make sure you have your shoulders fully packed before you put your butt back down on the bench.

Elbow Position – To target your chest as effectively and safely as possible. Make sure your elbows are at a 45-degree angle from your torso.

Lower Body – Flex your glutes and flare your knees out with your feet flat on the floor. This will provide you with stability.

Following these tips will make sure you maximize the engagement in your chest and take the pressure out of your shoulders.

Improve How Much You Can Press

If you want to improve how much you can press you need to build your triceps. One of the best ways to build your triceps is with the Tate Press. The tate press keeps your shoulder and forearms in the same position as when your doing the dumbbell bench press.

Tate Press






To start lay back with your shoulders packed and abs tight and feet flat on the floor. Keep the dumbbells close together. To lower the dumbbells extend your elbows out, make sure to keep the dumbbells close. Touch your chest and press the dumbbells back to the starting position.

Do not let the dumbbells rest on your chest. Always keep tension on your triceps.

The Final Stretch

Proper form is always the best way to gain strength and size and also prevent injuries. If you need to start with a lower weight until you get the proper form down then go ahead.

I would much rather see you start with a lower weight and not injure yourself than to go to heavy and get hurt or pick up some bad habits.

Don’t forget to follow the tips if you would like to see the full video click here.

Also, don’t forget to warm up before and stretch after you do the dumbbell bench press. Or any workout that you do.

More Dumbbell Chest Exercises – Dumbbell Flys, Incline Dumbbell Flys

If you have any questions or comments leave them below in the comments section.

Best of luck in reaching your fitness goals



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