Dumbbell Press

How to Perform the Dumbbell Press

1. Sit on a flat bench with a dumbbell in each hand resting on your thighs. Kick the weights up as you lie back, positioning them at chest height.
2. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable pressing base.
3. Hold the dumbbells at the sides of your chest with elbows at roughly 45 degrees from your torso.
4. Press the dumbbells upward and slightly inward, bringing them together above your mid-chest without clanking them at the top.
5. Squeeze your pectorals hard at the top of the movement with arms fully extended.
6. Lower the dumbbells in a controlled arc back to the sides of your chest, feeling a deep stretch across the pecs.
7. Repeat for the prescribed reps. At the end of the set, bring the dumbbells to your chest and sit up.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Greater range of motion than the barbell bench press for superior chest stretch and contraction
• ✓Corrects strength imbalances between the left and right sides
• ✓Requires more stabiliser muscle recruitment, building functional pressing strength
• ✓Easier on the shoulder joints due to the freedom of wrist and elbow positioning

Pro Tips

• ●Use the leg kick technique to safely get heavy dumbbells into position without a spotter.
• ●Rotate your wrists slightly inward at the top to increase the peak contraction on your inner chest.
• ●Start with dumbbells if you are new to pressing — they are more forgiving on the shoulders than a fixed barbell path.

Recommended Sets & Reps

Training Guides

Articles featuring the dumbbell press in workout programs and training advice.