Dumbbell Bench Press

The bench press, or 'bench pressing,' is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulders are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Muscles in the shoulders, back, and lower back assist in stabilizing your body.

The bench press can be performed in different ways to emphasize the various muscles involved. For example, the bench can be positioned flat or inclined. In an inclined position with the head higher, this is called incline, while decline refers to a position in which the head is directed toward the legs.

The term bench press generally refers to the classic barbell version. In this version, the resistance is provided by dumbbells.

Dumbbell bench press execution

Press explosively by driving your shoulders and upper arms upward and extending your arms (almost) fully. Ensure that your forearms and hands remain aligned throughout the movement. The back of your hand should continue straight into your forearm.

Lower the dumbbells under control. Depending on your shoulder mobility, lower your elbows until they are beside your torso, or lower them slightly farther.

Dumbbell bench press

Active muscles:

Pectoralis major
Pectoralis minor (depending on execution)
Anterior deltoid (front fibers of the shoulder muscle)
Triceps brachii
Serratus anterior
Coracobrachialis

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Core muscles

Dumbbell bench press setup

Choose dumbbells with the appropriate weight for the desired number of repetitions.
Sit on the end of the bench with the dumbbells upright on your knees.
Lie back and, in the same movement, bring the dumbbells one at a time toward your chest using your knees. Place your feet back on the floor.
Rotate your hands into a pronated position (thumbs pointing inward) and position your elbows outward. This is your starting position.

Dumbbell bench press technique

Many studies have examined the effect of different bench angles.

Because they are conducted under different conditions, they sometimes show different results. Nevertheless, we can identify a general trend in these studies and point out possible exceptions.

Flat vs incline & decline

An incline bench (angled upward) increases activation of the chest muscle fibers that run from the clavicle to the upper arm. The involvement of the chest muscle fibers that run from the sternum to the arm is then lower. This primarily trains the upper part of the chest. In terms of surface area, this is approximately one-third of the pectoral muscle.

A decline bench (angled downward) increases the involvement of the lower chest fibers, while the upper part has to work less hard. These lower fibers make up approximately two-thirds of the surface area of the chest.

Although this is supported by multiple studies, some studies show different effects.

Dumbbells vs Barbells:

The dumbbell bench press has advantages and disadvantages compared with the barbell, depending on your goal. For example, the shoulder muscles may have to work harder to stabilize the weight. Unlike with a barbell, you must prevent the weight from tilting not only forward or backward, but also inward or outward with dumbbells.

According to some studies, dumbbells require greater activation of the pectoralis major and biceps and less activation of the triceps compared with the barbell bench press.

Working with dumbbells can also make it easier to push yourself to the limit without a training partner. After all, there is no bar to worry about. However, dropping the dumbbells onto the floor beside you at the end of the exercise does nobody any favors—not even yourself. You may have performed the exercise perfectly, only to sustain a shoulder injury while setting the weights down.

Tip: After the last repetition, rotate your hands back to a neutral position (thumbs toward your face). At the same time, bring your knees toward the dumbbells. Now rock yourself upright so that you return to the starting position, seated with the dumbbells on your knees. The dumbbells assist the movement by pressing your legs downward and tilting your upper body upward. In the same movement, you can stand up immediately to put the dumbbells away. This relieves your arms, shoulders, and chest when you are already fatigued and helps prevent shoulder injuries (and broken toes for other gym-goers).

At a glance