How To Get Dumbbells Up For Bench Press

Setting up for a bench press with dumbbells can be the hardest part. Learning how to get dumbbells up for bench press is a fundamental skill that makes your entire workout safer and more effective. Without a good technique, you risk dropping the weights or straining your shoulders before you even start your set.

This guide will walk you through a simple, reliable method. We’ll cover everything from your starting position to executing your first rep with confidence.

This is the core technique you’ll use every time. It’s often called the “kick-up” method, and it uses your legs to generate momentum, saving your shoulders for the press itself. Follow these steps closely.

Step-by-Step Setup and Lift-Off

First, ensure your bench is set up correctly. It should be stable and on a flat, non-slip surface. Sit on the end of the bench with the dumbbells resting on your knees. Your feet should be flat on the floor, shoulder-width apart.

Grip the dumbbells firmly. Use a full grip, wrapping your thumbs around the handle. Place the ends of the dumbbells on your knees.
Lean back slowly. As you lay back onto the bench, use your legs to help roll the dumbbells up. Keep the weights close to your body.
As your back touches the bench, kick your knees up sharply. This motion will propel the dumbbells up towards your shoulders.
Simultaneously, use your arms to guide the weights into the starting position. You should finish with the dumbbells held at your chest, elbows bent, and palms facing forward.
Stabilize the weights before you begin. Ensure your wrists are straight and your core is braced.

Common Mistakes to Avoid

Even with good instructions, it’s easy to develop bad habits. Here are the most frequent errors people make during the setup.

Using too much weight too soon. This compromises form and is the leading cause of failed lifts.
Kicking the dumbbells too high. This can cause you to lose control at the top of the motion. The kick should be controlled.
Not bracing your core. A loose midsection makes the weights wobble and puts pressure on your lower back.
Flaring your elbows out immediately. Keep them at a 45-75 degree angle to your body during the lift-off to protect your shoulders.

Choosing the Right Weight

If you’re new to dumbbell bench press, always start lighter than you think. The goal is to master the technique of getting the weights up and pressing them safely.

A good rule is to choose a weight you can press for 8-10 controlled reps. If you struggle to get the dumbbells into position, the weight is definitly too heavy. Remember, the lift-off is part of the exercise.

What If the Dumbbells Are Too Heavy?

Sometimes you might misjudge. If you kick the weights up and instantly know they’re too heavy, don’t try to press them. Safely lower them back to your chest, then to your knees, and finally to the floor. There’s no shame in adjusting down.

The Full Bench Press Technique

Now that the dumbbells are in place, let’s complete the movement. A proper press maximizes muscle growth and keeps your joints safe.

From the start position, ensure your feet are flat, your hips are on the bench, and your shoulder blades are pulled together and down.
Take a deep breath and brace your core as if you’re about to be tapped in the stomach.
Press the weights upward in a slight arc. They should meet above the center of your chest, not directly over your face.
At the top, do not lock your elbows out completely. Keep a slight bend to maintain tension.
Lower the weights with control. Your elbows should track back and down, forming a 45-75 degree angle with your torso.
Touch the dumbbells gently to the sides of your chest, then begin the next press.

Safety Tips for Solo Lifters

Training alone is common, so safety is paramount. Following these guidelines will help you avoid accidents and train with peace of mind.

Always use a bench with a sturdy back. Avoid benches that wobble or feel unstable.
Clear your space. Make sure you have room to lower the weights to the floor if needed.
Know how to bail. To safely end a set, bring the dumbbells to your chest, then sit up by kicking your knees up to help, and lower them to your thighs before standing.
Consider a spotter for very heavy sets. Even if you train solo, don’t be afraid to ask someone for a quick assist on your final heavy set.

Alternative Methods for Getting Dumbbells in Place

The kick-up method is the most common, but it’s not the only way. Here are two other techniques you can try, especially if you have mobility concerns.

1. The Clean and Sit Method

This method is useful if you have very heavy dumbbells or a lower bench. Stand with the dumbbells on the floor. Deadlift them up, then clean them to your shoulders in one motion. Sit down on the bench while holding them at your shoulders, then lay back. This requires good hip hinge and clean technique.

2. Using Your Thighs from a Seated Position

For lighter weights, you can simply place the dumbbells on your thighs while seated. Then, rock back slightly and use a quick thigh thrust to help get the weights moving as you lay back. This is less reliable for heavier loads but can be a good starting point for beginners.

Benefits of the Dumbbell Bench Press

You might wonder why bother with dumbbells when a barbell is easier to setup. The benefits are significant and worth the extra effort.

Greater range of motion. Dumbbells allow you to lower the weight deeper, which can lead to better chest activation.
Improved muscle balance. Each side must work independently, preventing strength imbalances.
More stabilizer engagement. Your shoulder stabilizers and core work harder to control the two separate weights.
Shoulder-friendly option. You can adjust the path of the dumbbells to find a groove that feels good for your shoulder joints.

FAQ: Your Questions Answered

Here are answers to some common questions about the dumbbell bench press setup.

What if I have shoulder pain when getting the dumbbells up?

Shoulder pain during the lift-off often means you’re using too much arm and not enough leg drive. Revisit the kick-up technique. If pain persists during the press itself, consult a physical therapist to check your form and joint health.

Can I use this technique on an incline bench?

Yes, the principle is the same. The angle might make the initial kick slightly trickier. Start with lighter weights on an incline until you get the feel for the adjusted balance point.

How do I increase the weight safely?

Progress in small increments. Most dumbbells go up by 5 lbs per side. Master your current weight for all your sets before moving up. Never jump up in weight if you cannot perform the lift-off smoothly.

Is it bad to let the dumbbells touch at the top?

Not necessarily, but it can cause them to bounce and become unstable. It’s generally better to stop them just short of touching to keep constant tension on the muscles.

What’s the best way to build initial strength for this?

Start with floor presses or lighter dumbbell presses to build foundational strength. Also, work on exercises that strengthen your rotator cuff and rear delts, like face pulls and band pull-aparts.

Mastering how to get dumbbells up for bench press is the first rep of every set. Take the time to practice this skill with light weight. Once the setup becomes second nature, you can focus all your energy on the press itself, leading to better strength gains and a safer workout everytime. Consistency with this technique will pay off for your entire fitness journey.