Dumbbell Bench Press
Form Cues
- 1
Lie on a flat bench with a dumbbell in each hand at chest level.
- 2
Plant feet flat on the floor and keep your back flat — no excessive arch.
- 3
Position dumbbells so your palms face your feet, elbows at ~45 degrees from torso.
- 4
Press the dumbbells up and slightly inward, stopping just short of full lockout.
- 5
Lower under control until your elbows are slightly below the bench.
- 6
Maintain tension in your chest throughout — don't let shoulders take over.
Common Mistakes
- ●
Flaring elbows to 90 degrees — keep them at ~45 degrees to protect shoulders.
- ●
Bouncing at the bottom — lower under full control.
- ●
Losing scapular retraction — keep shoulder blades pinched throughout.
- ●
Pressing dumbbells apart rather than straight up — slight inward arc.
Video guide coming soon
Equipment Variations
- ▸
Barbell bench press — heavier loads, more stability.
- ▸
Incline dumbbell press — shifts emphasis to upper chest.
- ▸
Push-up — bodyweight alternative, same movement pattern.
- ▸
Resistance band press — anchor band behind you.
More Chest Exercises
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