Dumbbell Bench Press
- Reps
- 8–12
- Kit
- Dumbbell
How to do it
- 1
Sit on the end of a flat bench with a dumbbell standing on each thigh.
- 2
Lie back, using your knees to help bring the dumbbells up to your chest one at a time.
- 3
Feet flat on the floor. Squeeze your shoulder blades together, like pinching a pencil between them.
- 4
Tighten your core. Breathe out as you push the dumbbells straight up.
- 5
Breathe in as you slowly lower them until they're beside your chest. Elbows point slightly down, not straight out to the sides.
Where you should feel it: Your chest and the back of your arms.
What your coach says mid-set
- “Squeeze your shoulder blades down”
- “Press up and slightly back”
- “Control the way down”
Common mistakes
Flaring your elbows wide
Tuck your elbows in closer to your body instead of flaring them straight out.
Bouncing the weights
Take two counts down and pause before you press.
Felt it somewhere else?
Where did you feel it?
Pull your shoulder blades down into the bench before you press, and stop short of banging the weights together.
Other versions
- Barbell Bench Press
- Close-Grip Barbell Bench Press
- Wide-Grip Barbell Bench Press
- Incline Barbell Bench Press
- Close-Grip Incline Barbell Bench Press
- Pause Barbell Bench Press
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