Flat dumbbell press

Dumbbells, flat bench

Also called db bench press, flat dumbbell bench press, flat dumbbell press

Flat dumbbell press, start position — Images: Free Exercise DB (public domain)

Flat dumbbell press, end position — Images: Free Exercise DB (public domain)

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Lie on a flat bench and press dumbbells up from chest level.

Feet planted, shoulder blades pinched
Lower to mid chest, elbows about 45 degrees out
Wrists stacked over elbows
Press up and slightly in

Movement

Pattern: Horizontal push
Type: Compound, several joints move
Sides: Both sides together
Equipment: Bench, Dumbbells
Variations: Neutral-grip dumbbell bench press

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

ChestMain
Front deltsHelper
TricepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 5 sources.
- 4/5 Deeper stretch than barbell and feels great, but heavy dumbbells get awkward and racks max out for advanced lifters. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 3:34videoExpert opinion2024checked by AI
- 4/5 Arguably the most effective chest builder if done right (tucked elbows, vertical forearms, stop over shoulders); mostly builds mid chest. Jeremy Ethier, STOP Doing Dumbbell Press Like This (5 Mistakes Slowing Your Chest Gains) @ 0:00videoExpert opinion2022checked by AI
- 4/5 Same 4 stars as incline but less upper chest emphasis. Jeff Nippard, The Best & Worst Chest Exercises To Build Muscle (Ranked!) @ 7:39videoExpert opinion2022checked by AI
- 4/5 Cited studies show higher pec activation than barbell bench thanks to greater range and a natural path. Jeremy Ethier, Barbells vs Dumbbells for Muscle Growth @ 2:34videoStudy2018checked by AI
- 4/5 Similar chest activation to barbell with less triceps and best mid-chest activation in an EMG study, plus a longer range of motion. Jeremy Ethier, The Best Science-Based Chest Workout for Mass & Symmetry @ 4:06videoStudy2017checked by AI
Injury risk lower is better3.0
Moderate; needs attention to form or load. 1 source.
- 3/5 Common wide, flared-elbow arm path has been linked to greater shoulder injury risk and shifts work to front delts; tuck elbows 45-60 degrees. Jeremy Ethier, STOP Doing Dumbbell Press Like This (5 Mistakes Slowing Your Chest Gains) @ 0:30videoExpert opinion2022checked by AI
Loaded stretch higher is better4.0
Hard in the stretched position. 1 source.
- 4/5 Dumbbells move past the ribcage so pecs stretch deeper than with a barbell. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 3:34videoExpert opinion2024checked by AI
Progression higher is better3.0
Progresses with some workarounds. 1 source.
- 3/5 Roughly 5 lb jumps and harder setup make overload slower than with a barbell. Jeremy Ethier, Barbells vs Dumbbells for Muscle Growth @ 1:33videoExpert opinion2018checked by AI
Elbow stress lower is better2.0
Light; the elbow tolerates it easily. 1 source.
- 2/5 Dumbbells let elbows and hands rotate freely, avoiding the locked-path strain of bar and machine pressing. Jeremy Ethier, Workouts That WRECK Your Joints (I Wish I Knew This Sooner) @ 8:39videoExpert opinion2025checked by AI