Lie back on a flat bench and press a dumbbell in each hand upward, extending the arms to work the chest (pectoralis major).
How to do the Bench Press (Dumbbell)#
- Start seated with the dumbbells resting on your thighs and feet steady on the floor.
- Guide the weights into position as you recline, using your legs to help lift each dumbbell onto chest level.
- Draw your shoulder blades together and down so your upper back is stable, keeping elbows angled roughly 45–90° from your torso.
- Exhale and press both dumbbells upward until your arms are near full extension.
- Inhale and lower the dumbbells under control to the middle of your chest, pause briefly, then repeat.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts
Common mistakes#
- Failing to pull the shoulder blades back and down.
- Flaring the elbows out too wide.
- Bouncing the dumbbells off the chest.
- Pressing unevenly with one arm leading the other.
