Dumbbell bench press
- Sit on a flat bench holding a dumbbell in each hand, resting them on your knees. Lie back and use your knees to help bring the dumbbells to the sides of your chest.
- Press the dumbbells straight up until your arms are fully extended over your chest.
- Slowly lower the dumbbells with control back to the starting position at the sides of your chest.
Tips
- Keep your feet flat on the floor and your back in a stable, neutral position against the bench throughout the set.
- Lower the dumbbells with control until your upper arms are roughly parallel to the floor or slightly below, then press back up without bouncing at the bottom.
- Press the dumbbells upward in a path that brings them together over the center of your chest rather than drifting toward your face or abdomen.
Common mistakes
- Allowing the wrists to bend backward under the dumbbells instead of keeping them stacked over the forearms.
- Pressing the dumbbells unevenly so that one arm extends before the other, causing the torso to rotate or tilt to one side.
- Flaring the elbows out to the sides so they point away from the body at a wide angle throughout the press.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
