Dumbbell Bench Press
Primary Muscles
Chest
Secondary Muscles
TricepsFront Delts
Equipment
DumbbellsBench
Difficulty
Beginner
How to Perform
- Sit on the bench holding dumbbells on your thighs. Lie back, bringing the weights to chest level.
- Press the dumbbells up until your arms are extended, palms facing forward.
- Lower the dumbbells to chest level with control, feeling a stretch in your chest.
- Press back up, squeezing your chest at the top of the movement.
Pro Tips
- Bring the dumbbells together at the top for a better chest squeeze.
- Lower the weights slightly below chest level for a deeper stretch.
- Keep your wrists straight throughout the movement.
Common Mistakes
- Using momentum to swing the weights up.
- Not going deep enough to get a full stretch.
- Letting the dumbbells drift outward instead of pressing straight up.