Dumbbell bench press

  • Working: chest
  • less: triceps, front delts
  • Equipment: Dumbbells
Dumbbell bench press: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Shoulder blades pinched and pressed into the bench, hips on the bench, feet on the floor.

  2. Dumbbells over the shoulders, almost touching.

  3. Down 2 s in an arc to the sides to chest level (elbow not deeper than ~85°), elbows usually ~45–70° from the torso.

  4. Up 1 s towards the centre.

  5. Lie down and get up with the dumbbells on your thighs, no jerking; keep the weight light.

Common mistakes

  • Shoulder blades loose — squeeze and press them into the bench.
  • Elbows flaring wide — keep them about 45–70° from the body.
  • Lowering too deep — elbow no deeper than about 85°.
  • Dropping the dumbbells — lie down and get up with them on the thighs; go lighter.

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