Dumbbell Bench Press

Dumbbell Bench Press Strength Standards (kg)

Body Weight	Beginner	Novice	Intermediate	Advanced	Elite
120 kg	70	100	135	180	225
130 kg	75	105	140	185	235
140 kg	75	105	145	195	240
150 kg	80	110	150	200	250
160 kg	80	115	155	205	260
170 kg	85	120	160	215	265
180 kg	85	120	165	220	275
190 kg	90	125	170	225	280
200 kg	90	130	175	230	290
210 kg	95	130	180	240	300
220 kg	95	135	185	245	305

How to Perform the Dumbbell Bench Press

Sit on a flat bench with a dumbbell in each hand resting on your thighs. Kick the weights up as you lie back, positioning the dumbbells at chest level with your palms facing forward. Press the dumbbells up and slightly inward until your arms are fully extended. Lower them in a controlled arc back to the starting position, allowing a deeper stretch at the bottom than a barbell allows.

Muscle Activation

The dumbbell bench press activates the pectoralis major as the primary mover, with the anterior deltoids and triceps providing assistance. The independent movement of each arm increases stabilizer muscle recruitment, particularly in the rotator cuff and serratus anterior. The adduction component at the top of the movement provides a stronger chest contraction.

Common Mistakes

Letting the dumbbells drift too far apart at the bottom, which overstretches the shoulder capsule.
Banging the dumbbells together at the top instead of pressing them smoothly.
Not controlling the eccentric phase and letting the weights drop too quickly.
Using excessive weight that compromises range of motion and form.

Variations

Neutral-grip dumbbell press reduces shoulder stress. The single-arm dumbbell press adds a core stability challenge. Alternating dumbbell press increases time under tension for each side. Dumbbell squeeze press, where the dumbbells are pressed together throughout the movement, maximizes inner chest activation.

Programming Tips

Use the dumbbell bench press as a primary or secondary chest movement for 3-4 sets of 8-12 reps. It pairs well with barbell bench press in the same program to address imbalances. Start lighter than you think, as the stabilization demands are higher than barbell pressing.

Frequently Asked Questions

Neither is universally better. Dumbbells offer a greater range of motion and fix imbalances, while barbells allow heavier loading. Ideally, use both in your training program.

Start with dumbbells that are about 60-70% of what you would use per side on a barbell bench press. For example, if you bench 150 lbs, start with 45-50 lb dumbbells.

Use the kick-up technique: rest the dumbbells on your thighs while seated, then use your knees to kick them up as you lie back on the bench.

Lower the dumbbells until you feel a comfortable stretch in your chest, roughly to the level of your chest or slightly below. Do not force an excessive range of motion.