Dumbbell Bench Press

Technique

Lie flat on a bench holding dumbbells above your chest with palms facing forward. Lower the weights with a controlled tempo until your elbows are slightly below bench level. Keep your feet flat on the floor and your back naturally arched. Press back up in a slight arc, bringing the dumbbells together at the top.

Steps

1. Lie flat with your feet planted and hold the dumbbells above your chest with palms facing forward
2. Set your shoulder blades back and down while maintaining a natural back arch
3. Lower the dumbbells under control until your elbows are slightly below bench level
4. Press the dumbbells upward in a slight arc
5. Bring the dumbbells together above your chest without striking them

Common mistakes

• Flaring the elbows straight out from the shoulders
• Lowering the elbows excessively far below bench level
• Letting the shoulders roll forward at the bottom
• Bouncing the dumbbells or pressing them unevenly

Variations

• Incline dumbbell bench press
• Decline dumbbell bench press
• Neutral-grip dumbbell bench press
• Alternating dumbbell bench press

FAQ