Dumbbell Bench Press

Push · Beginner · Works: Chest, shoulders, triceps

How to do it

  1. Sit on a bench with dumbbells on your thighs, then lie back and bring them to chest level.
  2. Plant your feet and pull your shoulder blades together.
  3. Press the weights up until your arms are straight above your chest.
  4. Lower with control until your elbows are just below the bench.

Common mistakes

  • Elbows flared out at 90 degrees. Keep them about 45 to 60 degrees.
  • Bouncing the weights. Pause briefly at the bottom.
  • Lifting your hips. Keep your back and glutes on the bench.

Make it easier or harder

Easier: Use lighter dumbbells or press from the floor.

Harder: Pause at the bottom or use slower lowering.

Coaching tip

If you train alone, keep a weight you can finish with two good reps still in reserve.

Learn each move with light weight first. Stop if you feel sharp pain, dizziness or chest discomfort, and talk to a doctor or qualified trainer if you are unsure.