Dumbbell Bench Press
Lie on a bench with a dumbbell in each hand. Press up over chest with wrists straight, elbows about 45°, shoulder blades pulled back. Lower under control until elbows reach bench level, then press up and squeeze chest; builds chest, shoulders, and triceps.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Lie on the bench with feet planted and eyes under the dumbbells.
- Pull your scapulae down and back and keep the ribs controlled.
- Start with the dumbbells over the mid to lower chest, wrists stacked over elbows.
- Lower the dumbbells under control with elbows about 45 degrees from your ribs.
- Press back up until the elbows reach a strong lockout.
- Keep the shoulders pinned to the bench through the whole rep.
Watch for
- Wrists bending back under the load.
- Elbows flaring straight out from the shoulders.
- Hips lifting off the bench to finish the press.
Breathing
Inhale and brace before lowering, exhale through the press.
Tip
Stop the descent where you can keep the shoulders stable and the forearms vertical.
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