Dumbbell Bench Press: Form, Grip and Range of Motion, From Setup to Last Rep
To do the dumbbell bench press with good form, lie on a flat bench with your feet planted, pull your shoulder blades back and down, and hold the dumbbells over your chest with your palms facing forward or turned slightly in. Lower them to the sides of your chest, elbows at about 45 to 70 degrees from your body, until you feel a stretch across your chest. Then press them up and slightly in until your arms are straight. Dumbbells let each arm move on its own, which is why they build even strength and are often kinder to the shoulders than a barbell. The hard parts are getting heavy dumbbells into place and staying in the same spot on the bench.
How do you set up for the dumbbell bench press?
- Sit on the end of the bench. Dumbbells standing on your thighs, close to your knees.
- Lie back with them. Bring the dumbbells to your chest as you lie back, using your knees to help lift them into place.
- Set your shoulder blades. Pull them back and down into the bench, as if tucking them into your back pockets.
- Plant your feet. Flat on the floor, a little wider than your hips, pushing slightly into the floor.
- Press to the start. Dumbbells over your chest, arms straight but not locked hard.
Getting the dumbbells up is where many sets go wrong before they start. As the weights come up with your knees, your body can shift down the bench, and your shoulder blades lose their set before the first rep. It gets harder as the dumbbells get heavier. Here is a full guide to getting heavy dumbbells into position.
“Kicking dumbbells up used to scoot me an inch down the bench. Not anymore. Shoulders stayed packed and I could focus on the press instead of chasing the pad.”
Which grip is best for the dumbbell bench press?
Dumbbells give you a choice a barbell cannot: you can turn your hands.
| Grip | Hands | Good for |
|---|---|---|
| Pronated | Palms facing your feet | The classic press, closest to a barbell |
| Semi pronated | Palms turned slightly in | Most lifters; easy on the shoulders |
| Neutral | Palms facing each other | More triceps; kind to sore shoulders |
Many lifters settle on a slight turn in, somewhere between pronated and neutral. It keeps the elbows at a comfortable angle and still works the chest fully. Hold the handles firmly and keep your wrists straight, with the weight sitting over your forearms.
How deep should you go on the dumbbell bench press?
Go down until the dumbbells are about level with your chest, or until you feel a good stretch across your chest, as far as your shoulders are comfortable. Dumbbells can go a little deeper than a barbell because there is no bar to stop on your chest, but deeper is not always better. If your shoulders roll forward at the bottom, or the front of the shoulder hurts, stop a little higher.
Control the way down, about two seconds, and press up without a bounce.
What elbow angle is best for the dumbbell press?
Keep your elbows at about 45 to 70 degrees from your body. Straight out to the sides, at 90 degrees, puts more stress on the front of the shoulder. Tucked tight against your sides turns it into more of a triceps press. In between is where most lifters are strongest and most comfortable.
As you press, bring the dumbbells up and slightly in, so they finish over your chest. They do not need to touch at the top.
How do you do the dumbbell bench press with good form?
- Keep your shoulder blades set. Back and down, from the first rep to the last.
- Lower under control. About two seconds down.
- Press up and slightly in. Finish over your chest.
- Breathe. In on the way down, out as you press.
- Keep your feet planted and your hips on the bench.
- Keep your upper back in the same place on the bench.
The last one is easy to miss. The bench press only works if the bench holds you. On a worn or shiny vinyl pad, your upper back can slide a little with each rep, and your shoulder blades slowly lose their set.
“First set on it and my back stopped sliding on the bench. Felt like I instantly found 10 to 15 pounds.”
Dumbbell bench press or barbell bench press?
Both build the chest. They are good at different things.
- Dumbbells let each arm move freely, show a weaker side, allow a slightly deeper stretch and let you turn your hands. They are often easier on the shoulders and need no spotter to fail safely.
- A barbell lets you lift heavier and add weight in small steps, and the rack holds the weight for you. It is the choice if you want the biggest possible bench press. Here is how to increase your bench press, starting with the setup.
Many programs use both: a barbell press as the main lift, dumbbells for more volume. For the upper chest, the incline dumbbell press follows the same rules on a slope. And if you use an arch on the barbell bench, here is how to arch on the bench press safely.
How do you finish a set safely?
Do not drop the dumbbells out to the sides from the top. Bring them down to your chest, then bring your knees up to meet them and sit up with the dumbbells resting on your thighs. Or lower them to the floor from your chest, one at a time, with your elbows bent. Heavy dumbbells dropped with straight arms can pull at the shoulders.
How many sets and reps for the dumbbell bench press?
Three to four sets of 8 to 12 reps suits most lifters. Add weight when all your sets reach the top of the range with good form. Rest about two minutes between sets.
How do you stop sliding on the bench?
Most sliding starts with the set up: dumbbells shoved up with the whole body, or feet that are not planted. The rest comes from the bench cover. Here is what to do when you slide on the bench press, whether you press a barbell or dumbbells.
PR Grip is a double-sided grip mat. HexaTrac on one face holds the bench and the other face holds your back, so your shoulder blades stay where you set them. It grips through pressure, not adhesive, and at 16 x 26 inches (about 41 x 66 cm) it covers the bench from your shoulders to your lower back. It fits flat and incline benches, and rolls into your gym bag when you are done. Here is what a bench press mat does, and what to look for.
Frequently asked questions
What is the correct form for the dumbbell bench press?
Lie on a flat bench with your feet planted and your shoulder blades back and down. Lower the dumbbells to the sides of your chest with your elbows at about 45 to 70 degrees, then press up and slightly in.
How far down should dumbbells go on a bench press?
To about the level of your chest, or until you feel a good stretch, as far as your shoulders are comfortable. If your shoulders roll forward at the bottom, stop a little higher.
Should the dumbbells touch at the top?
They do not need to. Press them up and slightly in until your arms are straight, and stop with the dumbbells over your chest.
Is the dumbbell bench press better than the barbell bench press?
Neither is better for everyone. Dumbbells let each arm move freely and are often easier on the shoulders. A barbell lets you lift heavier and add weight in smaller steps.
Why do I slide down the bench when I press dumbbells?
Usually because the dumbbells are pushed into place with the whole body, and a smooth bench gives your back little to hold. Bring the dumbbells up with your knees, plant your feet and keep your shoulder blades set.