The dumbbell bench press, also known as the dumbbell flat bench press and the dumbbell chest press, is an upper-body exercise that activates your arm, shoulder, and chest muscles. Perform the dumbbell bench press exercise by lying flat on your back on a bench. Grab a pair of dumbbells and hold them on your hips. While engaging your core and glutes, lift the dumbbells above your chest. Squeeze your shoulder blades as you lower them again until your upper and lower arms form a 90-degree angle.

For dumbbell bench presses, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. Grab a pair of dumbbells and sit on the bench with the dumbbells placed in the crease of your hips. Lie back on the bench with the dumbbells still on your hips. 
2. Once in position, engage your core and press the dumbbells toward the ceiling. Your palms should be facing forward. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable. All repetitions should begin from this starting position.
3. While maintaining a neutral wrist, slowly lower the dumbbells until your upper arms are level with your back. Your elbows should be 45 degrees away from your body and your upper and lower arms should form a 90-degree angle. Pause at the bottom of the movement.
4. To begin the upward movement, squeeze your chest and begin to push the dumbbells back to the starting position. Continue to press until your arms are long with a slight bend in your elbows. 
5. Finish the movement at the top by squeezing your chest. Maintain distance between the dumbbells at the end of the repetition.
Including the dumbbell bench press in your weightlifting routine can have several benefits. 

1. __Dumbbell bench presses build muscle in your upper body__. With proper form, the dumbbell bench press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.
2. __Dumbbell bench presses allow for a full range of motion__. The dumbbell bench press allows your shoulders and elbows to go through a greater range of motion than the barbell bench press.
3. __Dumbbell bench presses activate your stabilizer muscles__. As you lift the dumbbells during this exercise, you stabilize yourself using muscles in your arms, shoulders, lower back, and core.
4. __Dumbbell bench presses promote muscle symmetry__. By using a pair of dumbbells rather than a single piece of equipment like a barbell, the dumbbell bench press highlights muscle asymmetries you may have developed by favoring one stronger side of your body over the other.
Once you’ve mastered the basic dumbbell bench press, try one of these dumbbell bench press variations.

1. __Incline dumbbell bench press__: Perform the [incline bench press](https://www.masterclass.com/articles/incline-dumbbell-guide) by using an adjustable bench set to a 45-degree angle. By sitting up slightly, this variation emphasizes your upper chest muscles more than a standard dumbbell bench press. 
2. __Single-arm dumbbell bench press__: If you want to focus on individual lifting form, consider practicing this unilateral version. 
3. __Decline dumbbell bench press__: By resting back on an adjustable bench with your knees raised over your shoulders, the decline bench press variation works your lower pecs and triceps more than the standard variation.
4. __Dumbbell floor press__: By having you lie on the floor instead of a bench, the dumbbell floor press uses a more explosive movement and a shorter range of motion.
5. __Neutral grip dumbbell bench press__: Use a neutral grip during your dumbbell bench presses if you want to focus on your triceps while putting less strain on your shoulder joints.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
If you’re a lifter looking for a comprehensive upper-body workout to include in your strength-training program, try the dumbbell bench press.

If you’re a lifter looking for a comprehensive upper-body workout to include in your strength-training program, try the dumbbell bench press.

How to Do Dumbbell Bench Presses With Perfect Form

The dumbbell bench press, also known as the dumbbell flat bench press and the dumbbell chest press, is an upper-body exercise that activates your arm, shoulder, and chest muscles. Perform the dumbbell bench press exercise by lying flat on your back on a bench. Grab a pair of dumbbells and hold them on your hips. While engaging your core and glutes, lift the dumbbells above your chest. Squeeze your shoulder blades as you lower them again until your upper and lower arms form a 90-degree angle.

What Is a Dumbbell Bench Press?

For dumbbell bench presses, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.<ol class="mc-m-4"><li class="mc-my-4"> 1. Grab a pair of dumbbells and sit on the bench with the dumbbells placed in the crease of your hips. Lie back on the bench with the dumbbells still on your hips. </li><li class="mc-my-4"> 2. Once in position, engage your core and press the dumbbells toward the ceiling. Your palms should be facing forward. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable. All repetitions should begin from this starting position. </li><li class="mc-my-4"> 3. While maintaining a neutral wrist, slowly lower the dumbbells until your upper arms are level with your back. Your elbows should be 45 degrees away from your body and your upper and lower arms should form a 90-degree angle. Pause at the bottom of the movement. </li><li class="mc-my-4"> 4. To begin the upward movement, squeeze your chest and begin to push the dumbbells back to the starting position. Continue to press until your arms are long with a slight bend in your elbows. </li><li class="mc-my-4"> 5. Finish the movement at the top by squeezing your chest. Maintain distance between the dumbbells at the end of the repetition. </li></ol>

How to Do Dumbbell Bench Presses With Perfect Form 

Including the dumbbell bench press in your weightlifting routine can have several benefits. <ol class="mc-m-4"><li class="mc-my-4"> 1. Dumbbell bench presses build muscle in your upper body. With proper form, the dumbbell bench press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids. </li><li class="mc-my-4"> 2. Dumbbell bench presses allow for a full range of motion. The dumbbell bench press allows your shoulders and elbows to go through a greater range of motion than the barbell bench press. </li><li class="mc-my-4"> 3. Dumbbell bench presses activate your stabilizer muscles. As you lift the dumbbells during this exercise, you stabilize yourself using muscles in your arms, shoulders, lower back, and core. </li><li class="mc-my-4"> 4. Dumbbell bench presses promote muscle symmetry. By using a pair of dumbbells rather than a single piece of equipment like a barbell, the dumbbell bench press highlights muscle asymmetries you may have developed by favoring one stronger side of your body over the other. </li></ol>

4 Benefits of Doing Dumbbell Bench Presses

Once you’ve mastered the basic dumbbell bench press, try one of these dumbbell bench press variations.<ol class="mc-m-4"><li class="mc-my-4"> 1. Incline dumbbell bench press: Perform the <a href='https://www.masterclass.com/articles/incline-dumbbell-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/incline-dumbbell-guide","linkCopy":"incline bench press","category":null}'>incline bench press</a> by using an adjustable bench set to a 45-degree angle. By sitting up slightly, this variation emphasizes your upper chest muscles more than a standard dumbbell bench press. </li><li class="mc-my-4"> 2. Single-arm dumbbell bench press: If you want to focus on individual lifting form, consider practicing this unilateral version. </li><li class="mc-my-4"> 3. Decline dumbbell bench press: By resting back on an adjustable bench with your knees raised over your shoulders, the decline bench press variation works your lower pecs and triceps more than the standard variation. </li><li class="mc-my-4"> 4. Dumbbell floor press: By having you lie on the floor instead of a bench, the dumbbell floor press uses a more explosive movement and a shorter range of motion. </li><li class="mc-my-4"> 5. Neutral grip dumbbell bench press: Use a neutral grip during your dumbbell bench presses if you want to focus on your triceps while putting less strain on your shoulder joints. </li></ol>

5 Dumbbell Bench Press Variations 

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work Out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

If you’re a lifter looking for a comprehensive upper-body workout to include in your strength-training program, try the dumbbell bench press.

If you’re a lifter looking for a comprehensive upper-body workout to include in your strength-training program, try the dumbbell bench press.
