Dumbbell bench press
The dumbbell bench press works the chest about as hard as the barbell version, with roughly 15% less weight and a freer path for the shoulders. Strength trials show it builds pressing strength, most of all in the dumbbell press itself. No trial has compared its chest growth with the barbell directly, so the grade is moderate.
What the science says
- Same chest activation with less weight Moderate evidence
Saeterbakken et al. (2011) tested 12 trained men: the dumbbell 1RM was about 17% lower than the barbell and 14% lower than the Smith machine, yet chest and front-delt activity did not differ; the triceps worked less and the biceps more with dumbbells. Welsch et al. (2005) likewise found similar chest and front-delt activation in the barbell and dumbbell bench press at a 6-rep max.
- Builds pressing strength, most in the trained lift Moderate evidence
In Saeterbakken et al.'s 2016 trial, 36 trained men pressed twice a week for 10 weeks (4 sets of 6) with dumbbells, a Smith machine or a barbell on a Swiss ball. The dumbbell group improved most in the exercise it trained, a sign that strength is partly specific to the lift you practise.
- Chest growth likely similar to the barbell, but not tested directly Limited evidence
We found no trial comparing chest growth between dumbbell and barbell pressing. Haugen et al.'s 2023 meta-analysis found no difference in muscle growth between free-weight and machine training, which suggests the implement matters less than effort, but that is indirect evidence.
How to do it
Muscles trained: pectoralis major, anterior deltoid, triceps brachii
- Sit with the dumbbells on your thighs and kick them up as you lie back
- Pull the shoulder blades back and down, feet planted
- Lower until the dumbbells are beside the chest, elbows about 45° from your torso
- Press up and slightly in, without clanking the dumbbells at the top
- To finish, bring the dumbbells to your chest and rock back up to sitting, or lower them under control
How to apply it
Use it as your main chest press or alternate it with the barbell; dumbbells are easier to take close to failure safely without a spotter.
Who should be careful
Getting heavy dumbbells into and out of position is where many shoulder strains happen; use the kick-up and finish shown above, or ask for a hand-off. Dumbbells can be dropped to the side at failure, which makes solo training safer than with a barbell. Persistent shoulder pain is a reason to see a physician or physical therapist.
Frequently asked questions
Why can I lift less with dumbbells than with a barbell?
Each arm stabilizes its own weight. Saeterbakken et al. found the dumbbell 1RM about 17% lower than the barbell, yet chest activity was the same.
Is the dumbbell bench press as good as the barbell for chest growth?
Probably, but it has not been tested directly. Chest activation is similar, and a meta-analysis found free weights and machines build muscle similarly, which suggests effort matters more than the implement.
Will dumbbell pressing raise my barbell bench?
Partly. In Saeterbakken et al.'s 10-week trial the dumbbell group improved most in the dumbbell press itself, so if your goal is a bigger barbell bench, you also need to practise the barbell.
Scientific references
- A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements
- Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts
- Resistance-training exercises with different stability requirements: time course of task specificity
- Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.