Dumbbell bench press
Also called dumbbell chest press, flat dumbbell press
- Works
- Chest · pectoralis major
- Back of the upper arm · triceps brachii
- Front of the shoulder · anterior deltoid
- Needs
- Dumbbells, bench
Setup
Sit on the end of a flat bench with a dumbbell on each thigh. Lie back and bring the dumbbells to the sides of your chest. Put your feet flat on the floor.
Steps
- Push the dumbbells up until your arms are straight above your chest.
- Lower them slowly to the sides of your chest. Keep your elbows at about 45 degrees from your body.
- Pause for a moment.
- Push them back up.
- After the last rep, bring the dumbbells to your thighs and sit up with them.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
In your chest, the back of your upper arms and the front of your shoulders.
Common mistakes
- Letting the elbows point straight out to the sides.
- Lifting the hips off the bench.
- Dropping the dumbbells to the floor from a lying position.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.