Dumbbell bench press
Chest · Dumbbell · also shoulders and triceps (back of the arms)
Set up
Two dumbbells and a flat bench.
Steps
- Sit on the bench end, dumbbells on your thighs, then lie back holding them by your chest.
- Feet flat on the floor, press the dumbbells up until your arms are straight above your chest.
- Lower them slowly to the sides of your chest, elbows angled a little towards your hips.
- Press back up, bringing the dumbbells close together at the top. Breathe out as you press.
Keep in mind
- Head, upper back and bottom stay on the bench
- Wrists straight, stacked over your elbows
- Lower slowly, taking about two seconds
Common mistake
Elbows flaring straight out to the sides. Angle them a little down towards your hips.
Safety
To finish, bring the dumbbells to your chest, then down to your thighs, and sit up. Don't drop them out to the sides.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.