Dumbbell Bench Press

Chest, Front Delts, TricepsDumbbells, Flat Bench

Core compound movement targeting your chest, front shoulders, and triceps. Dumbbells allow a natural joint path and balanced work on both sides. Performed flat on a bench.

How to do it

1Lie back on the bench, plant your feet firmly on the floor, and pull your shoulder blades down and together.

2Hold the dumbbells over your chest with your forearms vertical.

3Inhale as you lower the weights smoothly to the sides of your chest, elbows tucked at 45–60 degrees.

4Feel a stretch across your chest at the bottom without shoulder discomfort.

5Exhale as you press the dumbbells up along a slight arc, meeting over your mid-chest.

Common mistakes

Flaring your elbows out to 90 degrees, overloading your shoulder joints.

Lifting your feet or hips off the bench, losing your solid base of support.

Dropping the dumbbells down rapidly, increasing risk of chest or shoulder strain.

Breathing

Inhale smoothly as you lower the weights to your chest, and exhale as you press them up.

Make it harder or easier

To make it easier, lighten the weight or reduce your range of motion.

To make it harder, hold a one-to-two second pause at the bottom stretch of every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.