How to do the Dumbbell Bench Press
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back and bring the dumbbells over your shoulders with feet planted firmly.
- Rotate to a pronated or slightly angled grip with wrists stacked over elbows.
- Inhale, brace your torso, and keep your shoulder blades pulled back into the bench.
- Lower the dumbbells to either side of your chest until your elbows reach a comfortable deep bend.
- Press the dumbbells upward and slightly inward until they finish over your shoulders.
- Finish with arms extended and shoulders packed down without letting the dumbbells drift forward.
Common mistakes
- Dumbbells drifting toward the face
- Elbows flaring straight out
- Wrists bending back excessively
- Bouncing out of the bottom
- Uneven lockout between sides
Form cues
- Keep forearms vertical
- Plant feet hard
- Lower beside the chest
- Press up and in
- Keep shoulders pinned
