# Bench Press (Dumbbell)

> A flat-bench press with a dumbbell in each hand that trains your chest, front delts and triceps.

Page: https://fitnessie.app/exercises/dumbbell-bench-press/
Type: Dumbbell · Push
Demo video: https://fitnessie.app/demos/bench-press-dumbbell/64b8f301ae5d66f5.mp4

## 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)](https://fitnessie.app/exercises/bench-press/)
- [Bench Press - Close Grip (Barbell)](https://fitnessie.app/exercises/close-grip-bench-press/)
- [Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bench-press/)
- [Bench Press - Wide Grip (Barbell)](https://fitnessie.app/exercises/wide-grip-bench-press/)

## References

- [BarBend: Dumbbell Bench Press](https://barbend.com/dumbbell-bench-press/)
- [BarBend: Neutral-Grip Dumbbell Bench Press](https://barbend.com/neutral-grip-dumbbell-bench-press/)
- [Fitbod: Dumbbell Bench Press](https://fitbod.me/exercises/dumbbell-bench-press)