Dumbbell Bench Press
Learn how to perform Dumbbell Bench Press, a Chest exercise, with setup, breathing and common mistakes.
Dumbbell Bench Press · Preview
Setup
Lie on the bench, press your feet into the floor, and hold the dumbbells beside your chest. Pull your shoulders back to open your chest, and stack the dumbbells over your forearms without bending your wrists.
Start phase
Slowly lower the dumbbells beside your chest. Keep your elbows close to your torso rather than flaring them, and lower only until your shoulders begin to round.
End phase
Press the dumbbells straight up. It is fine for them to come naturally closer as you press, but do not force them together.
Target muscles
Think of pressing the dumbbells away with your chest. If one side rises first, lower the weight, match both sides' speed, and try again.
Common mistakes
Lowering the dumbbells too deeply can stress the front of your shoulders. Move both sides at the same speed so their heights do not differ.
Breathing
Inhale deeply as you lower and exhale as you press up. Pressing with an exhale can help you drive through your chest.
Coach tip
Press vertically instead of forcing the dumbbells together; letting them come naturally closer is enough. If barbell bench presses bother your shoulders, use dumbbells to freely adjust your wrist angles.
