How to do a dumbbell bench press:
- Sit on bench with a dumbbell in each hand.
- Lower yourself back to lie on the bench, holding weights in front of armpits.
- Open elbows to the sides at a 45-degree angle, and push feet into the floor.
- Press dumbbells into the air, straightening out your elbows.
- Slowly lower weights until they touch the outside of your chest.
- Pause here before explosively pressing back up.
- Repeat.
Muscle groups worked
Benefits
Ideal for building strength and muscle definition in the upper body, this move engages the chest, shoulders, and arms, promoting balanced muscle growth.
With each arm working independently you get a greater range of motion compared to a barbell press – this helps to correct muscle imbalances and improves stability and coordination.
Improve your form and technique
- Focus on slowly lowering the dumbbells, making sure you maintain your elbows at a 45-degree angle.
- Squeeze shoulder blades together and press them down into the bench to protect your shoulders and engage your chest.
- Engage your core – keep it tight throughout the movement to maintain stability and reduce strain on your lower back.