Bench Press (Dumbbell)

How to do it

1. Sit on the bench with the dumbbells on your thighs, then lie back and bring them to your chest.
2. Pull your shoulder blades together and plant your feet on the floor.
3. Lower the dumbbells down and out to your sides until your upper arms are about parallel to the floor.
4. Keep your elbows about halfway between flared and tucked.
5. Press up and in until your arms are straight over your shoulders.

Key cues

• Shoulder blades squeezed
• Head, shoulders and glutes stay on the bench
• Wrists stacked over elbows
• Press up and in
• Both dumbbells move together

Common mistakes

• Flaring the elbows out to the sides
• Lifting your hips off the bench
• Letting the wrists bend back
• Pressing one dumbbell faster than the other

Muscles worked

Primary

Chest and front delts

Secondary

Triceps

Equipment

Dumbbells and bench.

Variations

• Bench Press (Barbell)

  Barbell · Chest, front delts · Push

• Bench Press - Close Grip (Barbell)

  Barbell · Triceps · Push

• Bench Press (Smith Machine)

  Smith machine · Chest, front delts · Push

• Bench Press - Wide Grip (Barbell)

  Barbell · Chest, front delts · Push

References

1. BarBend: Dumbbell Bench Press
2. BarBend: Neutral-Grip Dumbbell Bench Press
3. Fitbod: Dumbbell Bench Press