Dumbbell Bench Press

A classic dumbbell press exercise that builds thickness across the whole chest.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Lower Chest, Inner Chest, Triceps, Front Delts

Dumbbell Bench Press — Points to Check Today

  • Don't arch your lower back excessively — If your hips lift off the bench, you're pressing with your lower back, which is incorrect form. (Lifting the hips and arching the lower back heavily to press up)
  • Don't fully lock your elbows — Fully extending and locking your arms at the top releases the tension on your chest. (Extending the arms straight and locking out to rest at the top)
  • Use a weight you can keep your form with — If it's heavy enough to wobble, the risk of shoulder injury is high. (Overdoing it with a weight that makes the dumbbells wobble side to side)

Dumbbell Bench Press — How to Do It / If You're New

  1. Lie on a bench holding a dumbbell in each hand, positioned beside your chest just below your armpits. Plant your feet firmly on the floor.
  2. Retract your shoulder blades, keep your upper back on the bench, and push your chest up slightly. Maintain this arch throughout the exercise.
  3. Exhale as you press the dumbbells up over your chest. At the top, let the two dumbbells come slightly closer together.
  4. Inhale as you lower slowly (2 seconds) to the sides of your chest, feeling a stretch in your chest. Repeat this.