How to do dumbbell bench press

Coach's Tips

Using dumbbells for a bench press allows for a wider hand movement range than a barbell. By pressing inward with the chest muscles, you might experience a more intense sensation.

Start Position

1. Sit on a flat bench with your feet planted on the ground.

2. Hold a dumbbell in each hand at shoulder level, keeping your elbows bent and palms facing forward.

Proper Form

1. Press the dumbbells upward, straightening your arms until they are positioned above your chest.

2. Gently lower the dumbbells back to the initial position.

Breathing Technique

1. Breathe out as you lift the dumbbells.

2. Inhale while bringing the dumbbells back to the starting point.

Precautions

1. Ensure your back remains flat on the bench during the exercise.

2. Keep elbows close to your body and avoid fully locking your arms at the peak.

3. Discontinue the exercise if you experience pain or discomfort.