Bench Press Dumbbell

The dumbbell bench press is a compound pressing movement that targets the chest, shoulders, and triceps. Using dumbbells allows for a greater range of motion and more balanced muscle development compared to the barbell variation. It's also useful for addressing strength imbalances between sides.

How to Perform

1. Sit on a flat bench with a dumbbell in each hand resting on your thighs.
2. Lie back and use your legs to help kick the dumbbells into position above your chest with arms fully extended.
3. Lower the dumbbells under control to the sides of your chest.
4. Press the weights back up by extending your arms until they meet at the top.

Coaching Cues

• Keep your shoulder blades retracted and pressed into the bench.
• Lower the dumbbells in a controlled arc to fully stretch the chest.
• Don’t let the elbows flare too far out — aim for a 45° angle.
• Maintain wrist alignment to avoid strain.