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Chest · Dumbbell
Dumbbell Bench Press
How to do the Dumbbell Bench Press with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts, Triceps
How to do it
- Sit on the end of a flat bench with a dumbbell resting upright on each thigh.
- Lie back smoothly, using your thighs to kick the dumbbells up to the sides of your chest.
- Plant your feet firmly on the floor, brace your core, and press the dumbbells straight up until your elbows are extended.
- Lower the dumbbells under strict control until they are roughly level with your chest, getting a deep stretch.
- Keep your elbows tucked at roughly a 45-degree angle to your torso throughout the descent.
- Press the weights back to the starting position, squeezing your pecs forcefully at the top.
Coaching cues
- Control the descent
- Get a deep stretch at the bottom
- Squeeze the pecs at the top
Common mistakes
- Clanking the dumbbells together at the top
- Flaring the elbows perfectly out to the sides
- Using momentum to bounce out of the bottom
Equipment and setup
Flat bench, dumbbells
Flat bench positioned horizontally.
Also known as: Flat DB Press
Track your Dumbbell Bench Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
