Dumbbell Bench Press
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- MusclesArms, Chest, Shoulders
- EquipmentBench / Box, Dumbbell
- LevelIntermediate
How to do it
- Sit on a flat bench with dumbbells on your thighs, then lie back and bring them to chest level.
- Plant your feet flat and pull your shoulder blades together.
- Press the dumbbells up over your chest until your arms are straight.
- Lower slowly until the dumbbells are beside your chest, elbows at about 45°.
- Press back up.
Coaching tips
- Control the weight for 2–3 seconds on the way down.
- Choose a weight you can press for 8–12 reps.
Common mistakes
- Bouncing the weights at the bottom.
- Lifting the hips off the bench.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
