How To Do Dumbbell Bench Press

Dumbbell Bench Press Exercise

Dumbbell bench press is a fantastic compound exercise that targets the muscles in your chest, as well as the triceps and shoulders.

It can help with improving strength, size and thickness in your entire chest region.

Dumbbell Bench Press How To

  • Grab a dumbbell in each hand and sit on a flat bench with each dumbbell resting on your thighs.
  • Lay back on the bench and press both dumbbells up simultaneously as you exhale.   Ensure that palms are facing towards your feet.
  • Lower the dumbbells in a slow, controlled manner until you feel a slight stretch in the chest.  Inhale as you are lowering the weight.
  • Pause and then slowly push the dumbbells back up just short of locking out.  Exhale during the contraction.

Form and Technique

It’s important to control the weight throughout the movement and to never allow momentum to take over.

Think of retracting and depressing the shoulder blades and hold this position throughout the movement, visualising pulling the shoulder blades down and back.

This creates stability and will reduce the amount of stress on the rotator cuffs.

Arch the lower back slightly and keep both feet firmly planted against the floor.

Variations:   Incline Dumbbell Press, Decline Dumbbell Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Dumbbell Bench Press