Movement overview

The Dumbbell Bench Press is a compound exercise that primarily targets the pectoral muscles, with secondary activation of the triceps and anterior deltoids. It is performed by lying on a flat bench and pressing dumbbells upwards from chest level until the arms are fully extended.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the floor.
2. Hold a dumbbell in each hand with an overhand grip, palms facing forward.
3. Position the dumbbells at chest level, elbows bent at approximately 90 degrees.
4. Press the dumbbells upward by extending your arms until they are fully straightened above your chest.
5. Pause briefly at the top of the movement, ensuring your arms are fully extended but not locked.
6. Lower the dumbbells back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to maintain stability.
• Ensure your shoulder blades are retracted and pressed against the bench for better support.
• Avoid flaring your elbows too wide; keep them at a 45-degree angle to your torso.
• Control the movement speed; avoid using momentum to lift the weights.
• Breathe out as you press the weights up and inhale as you lower them down.
• Start with lighter weights to perfect your form before progressing to heavier loads.