Dumbbell Bench Press

Dumbbell Bench Press

Muscle Groups Involved

  • Chest/Pecs - Primary
  • Delts - Front - Primary

Category

Dumbbell

Highlights

  • Your elbows should be 45 degrees from your torso.
  • Lower the dumbbells until the touch your shoulders.
  • Press them all the way back up and straighten your elbows.
  • The bath should be like an upside down J, down to your nipples at the bottom and over your collarbones at the top.

Description

The dumbbell bench press is a classic strength training exercise that primarily targets the chest, shoulders, and triceps. To perform it, lie on a flat bench with a dumbbell in each hand, positioned a

Sign in to see all the information

The dumbbell bench press is a classic strength training exercise that primarily targets the chest, shoulders, and triceps. To perform it, lie on a flat bench with a dumbbell in each hand, positioned at chest level. Arch your back slightly across your entire spine. Brace your core and depress your shoulder blades down and back. Press the dumbbells upward until your arms are fully extended, then lower them back down to chest level under control. Pause briefly at the bottom and press them up again.

Common Mistakes

Do not flare out elbows too wide, as it can strain the shoulders. Avoid arc
Sign in to see all the information

Do not flare out elbows too wide, as it can strain the shoulders. Avoid arching the lower back excessively to prevent injury. Do not bounce the weights off the chest, which reduces muscle engagement. Ensure to fully extend the arms at the top of the movement for optimal triceps activation.

Pro Tips

Tuck your shoulder blades down and back to stabilize your shoulder. Think
Sign in to see all the information

Tuck your shoulder blades down and back to stabilize your shoulder. Think “put my shoulder blades in my back pockets” to get the direction you want.

Purpose

By requiring each arm to work independently, the Dumbbell Bench Press can h
Sign in to see all the information

By requiring each arm to work independently, the Dumbbell Bench Press can help correct muscle imbalances and enhance symmetry in the chest and shoulders. Additionally, the increased range of motion and freedom of movement provided by dumbbells can stimulate greater muscle activation and development, leading to a more sculpted and proportionate upper body aesthetic.

Form

Use a mirror to confirm that your elbows are neither flared out to your sid
Sign in to see all the information

Use a mirror to confirm that your elbows are neither flared out to your sides or touching your torso. Go for a comfortable 30-40 degree angle from your body. The dumbbell path will be slightly arched, like an upside down J pattern where the dumbbells start at your nipples and end up over your collarbones.

Additional Names

Dumbbell Chest Press