Strength

Dumbbell Bench Press

by Jace

A straightforward pressing pattern that loads chest, front shoulders and triceps together, with each arm carrying its own weight.

How to do it

  1. Lie back on the bench with both feet flat, dumbbells at chest height, elbows about 45 degrees from your ribs.
  2. Breathe out and press up until the arms are straight and the wrists sit over the elbows.
  3. Lower under control until the upper arms are about level with the torso — there is no need to chase extra depth.
  4. Keep the shoulder blades down and back into the bench, and if a rep stalls, lower the dumbbells out to the sides instead of fighting it.
Barbell Bench PressChest · Intermediate · 3 × 8Decline Push-UpChest · Intermediate · 3 × 8Dumbbell Floor PressChest · Beginner · 3 × 10Incline Push-UpChest · Beginner · 3 × 10Knee Push-UpChest · Beginner · 3 × 10Machine Chest PressChest · Beginner · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Dumbbell Bench Press — how to do it, muscles worked · Sport AI