Dumbbell Bench Press Guide

The Dumbbell Bench Press is a compound pushing exercise that targets the pectoralis major, with secondary involvement from the anterior deltoids and triceps. Using dumbbells rather than a barbell allows for a greater range of motion and forces each side to work independently, reducing strength imbalances.

How to perform:

1. Sit on a flat bench with a dumbbell in each hand resting on your thighs.
2. Lie back and bring the dumbbells to chest height, elbows at roughly 45–75° from your torso.
3. Press the dumbbells up until your arms are fully extended, allowing them to drift slightly together at the top.
4. Lower them slowly and under control back to chest height, feeling a stretch in the pecs.
5. Repeat for the desired reps.

Key tips:

• Keep your shoulder blades retracted and depressed throughout the movement.
• Avoid letting the elbows flare out excessively — a slight tuck protects the shoulder joint.
• Control the descent; don't let the dumbbells drop with gravity.