How to do the Dumbbell Bench Press
- Lie back on the bench with a dumbbell in each hand, feet flat on the floor.
- Lower the dumbbells to the sides of your chest, bending your elbows.
- Push the dumbbells back up towards the ceiling, arms fully extended.
- Keep your feet firmly planted and your back against the bench.
Full technique — 7 steps
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back and bring the dumbbells over your shoulders with feet planted firmly.
- Turn the dumbbells so your palms face your feet or slightly inward, with wrists directly over your elbows.
- Inhale, tighten your stomach, and keep your shoulder blades pulled back into the bench.
- Lower the dumbbells to either side of your chest until your elbows reach a comfortable deep bend.
- Press the dumbbells upward and slightly inward until they finish over your shoulders.
- Finish with arms extended and shoulder blades pulled back into the bench, not letting the dumbbells drift forward.
Common mistakes
- Dumbbells drifting toward the face
- Elbows flaring straight out
- Wrists bending back excessively
- Bouncing out of the bottom
- Uneven arm extension between sides
Form cues
- Keep forearms vertical
- Plant feet hard
- Lower beside the chest
- Press up and in
- Keep shoulders down and back
