If you want to build a stronger, more defined upper body, learning how to properly do chest press with dumbbells is a fundamental skill. This exercise is a cornerstone of any good routine, but doing it wrong can lead to frustration or even injury.
We’ll walk you through the entire process, from setup to execution. You’ll learn the correct form, common mistakes to avoid, and how to get the most from every rep.
How to Properly Do Chest Press with Dumbbells
This section breaks down the exercise into simple, manageable steps. Follow these instructions closely to ensure your technique is safe and effective.
Step-by-Step Setup and Execution
- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Lie back, using your knees to help kick the weights up to the starting position. Your palms should be facing forward, and the dumbbells should be above your chest with arms extended. This is your starting position.
- Take a deep breath and slowly lower the dumbbells to the sides of your chest. Keep your elbows at about a 45-degree angle from your body—not flared straight out.
- Pause for a moment when the dumbbells are just above your chest. You should feel a good stretch in your pectoral muscles.
- Exhale and press the weights back up to the starting position in a controlled motion. Focus on squeezing your chest muscles as you push.
- Repeat for your desired number of repetitions.
Key Form Points to Remember
- Maintain a Stable Base: Keep your feet flat on the floor throughout the movement. Don’t let them come up or shift around.
- Arch Your Back Slightly: A small, natural arch in your lower back is okay and can help protect your shoulders. Avoid lifting your hips off the bench.
- Control the Descent: The lowering phase (eccentric) is just as important as the press. Don’t let gravity do the work.
- Full Range of Motion: Lower the weights until your upper arms are parallel to the floor or slightly below, but never bounce them off your chest.
Common Mistakes and How to Fix Them
Even experienced lifters can fall into bad habits. Watch out for these errors.
Flaring Your Elbows
Letting your elbows point straight out to the sides puts tremendous stress on your shoulder joints. This is a major cause of shoulder pain. Always aim for that 45-degree angle to keep the focus on your chest and protect your rotator cuffs.
Bouncing the Weights
Using momentum by bouncing the dumbbells off your chest cheats you out of muscle growth and is dangerous. It takes the tension off the target muscles and can cause injury. Each rep should start from a dead stop just above the chest.
Lifting Your Hips
If your hips are rising off the bench, your core is likely not engaged, and your are probably using to much weight. This is called bridging and it reduces chest activation. Keep your glutes on the bench and your core tight.
Not Controlling the Negative
Dropping the weights down to fast is a wasted opportunity. The eccentric phase is crucial for muscle damage and growth. Aim for a 2-3 second count on the way down.
Benefits of Using Dumbbells Over a Barbell
- Greater Range of Motion: Dumbbells allow you to lower the weight deeper, leading to a better stretch and more complete muscle contraction.
- Improved Muscle Balance: Each side must work independently, preventing your dominant side from taking over. This helps correct imbalances.
- Enhanced Stability: Your stabilizer muscles have to work harder to control the two separate weights, building functional strength.
- Safer for Shoulders: Your arms can move in a more natural path, which is often easier on the shoulder joints compared to a fixed barbell path.
Variations to Keep Your Workouts Fresh
Once you’ve mastered the flat bench press, you can target your chest from different angles.
Incline Dumbbell Press
Set the bench to a 30-45 degree incline. This variation emphasizes the upper portion of your pectoral muscles, helping to build a fuller chest. The setup and motion are otherwise very similar.
Decline Dumbbell Press
Using a decline bench shifts more focus to the lower chest. It can be a helpful variation, but ensure the bench is securely locked in place before you begin.
Neutral Grip Press
Perform the press with your palms facing each other (a “hammer” grip). This can be even more shoulder-friendly and places a slightly different emphasis on the chest and triceps.
Programming and Weight Selection
How you incorporate this exercise into your routine matters just as much as form.
- For Strength: Use heavier weights for 4-6 reps per set, with longer rest periods (2-3 minutes).
- For Muscle Growth (Hypertrophy): Aim for 8-12 reps per set with a weight that challenges you in that range. Rest for 60-90 seconds.
- For Beginners: Start with a light weight—or even just the movement itself—to practice the form. Focus on control, not the number on the dumbbell.
A good starting point is 3 sets of 8-10 reps. Always warm up with a light set or two before jumping into your working weight. If you can’t complete your reps with good form, the weight is to heavy.
Essential Warm-Up and Cool-Down
Don’t skip these steps. A proper warm-up prepares your muscles and joints, while cooling down aids recovery.
Before you press, do 5-10 minutes of light cardio. Then, perform dynamic stretches like arm circles and band pull-aparts. Do a few warm-up sets with just the bar or very light dumbbells.
After your workout, statically stretch your chest, shoulders, and triceps. Hold each stretch for 20-30 seconds without bouncing. This helps improve flexibility and can reduce muscle soreness.
FAQ Section
How wide should my grip be on dumbbell chest press?
Your grip width is determined by the path of your elbows. Since you’re holding dumbbells, your hands should be positioned so that when you lower the weight, your forearms remain vertical. A good cue is to try and keep your wrists stacked directly above your elbows at the bottom of the movement.
Is dumbbell press better than barbell for chest?
“Better” depends on your goals. Barbell allows you to lift more total weight, which is great for pure strength. Dumbbells offer better range of motion, balance, and joint safety. Most lifters benefit from including both in there training over time.
How low should I go on dumbbell press?
Lower the dumbbells until your upper arms are at least parallel to the floor. If your shoulder mobility allows, you can go slightly deeper for a greater stretch. Stop if you feel any pinching or pain in your shoulders.
Why do I feel it more in my shoulders or triceps?
This usually means your chest isn’t activating properly. Common causes include flared elbows, going to heavy, or not retracting your shoulder blades. Focus on squeezing your chest muscles to initiate the press and ensure your shoulder blades stay pulled back and down against the bench.
Can I do dumbbell press at home?
Absolutely. All you need is a set of dumbbells and a stable bench. A flat, adjustable, or even a sturdy exercise bench will work. Just make sure you have a clear space and can get into position safely without a spotter.