Exercise library
Dumbbell Bench Press
The dumbbell bench press builds the chest, shoulders and triceps while letting each arm work independently for a deeper stretch and balanced strength.
DumbbellChestBeginner
- Equipment
- Dumbbell
- Focus
- Chest
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- ChestTricepsShoulders
How to do it
- 1Lie flat on a bench holding a dumbbell in each hand at chest level.
- 2Plant your feet and pull your shoulder blades together against the bench.
- 3Press the dumbbells up until your arms are straight and the weights are over your chest.
- 4Lower them under control until they are level with your chest.
- 5Press back up and repeat.
Tips & tricks
- Keep your wrists stacked over your elbows.
- Lower the dumbbells far enough to feel a stretch without losing control.
- Keep your shoulder blades pinned back throughout.
Common mistakes
- Flaring your elbows straight out to the sides.
- Clashing the dumbbells together at the top.
- Bouncing your hips off the bench to press.
