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Push · Dumbbells, flat bench

Dumbbell bench press: form and programming

Dumbbells give the chest more range than a barbell and force each side to carry its own weight, which is exactly why most lifters grow faster on them.

Muscles worked: Pectoralis major, Anterior deltoid, Triceps

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How to do it

  1. Sit on the end of the bench with the dumbbells on your thighs.
  2. Lie back while kicking the dumbbells into position over the chest, arms straight.
  3. Pull the shoulder blades together and down; plant both feet hard into the floor.
  4. Lower with the elbows at about 45 degrees until the dumbbells are level with the chest.
  5. Press up and slightly inward, stopping just short of clanging the weights together.

Mistakes to avoid

  • Flaring the elbows to 90 degrees, which loads the shoulder joint instead of the chest.
  • Bouncing at the bottom rather than owning the stretch.
  • Losing the upper-back tightness so the shoulders roll forward under load.

Sets and reps

GoalPrescription
Strength4 sets of 5–6 reps, 2–3 min rest
Size4 sets of 8–12 reps, 90s rest
Stretch focus3 sets of 10 with a three-second lower

Swaps and alternatives

  • Barbell bench press — Heavier top-end loading.
  • Push-up with load — Trains the same pattern anywhere.
  • Machine chest press — Train close to failure without a spotter.

Common questions

What people ask about dumbbell bench press

This guide covers dumbbell bench pres form, how to do dumbbell bench press correctly, dumbbell bench pres muscles worked, dumbbell bench pres sets and reps for muscle growth, dumbbells, flat bench pectoralis major exercise and the swaps to run when a rack or bench is taken.

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