Dumbbell bench press: muscles worked and how to do it

How to do a dumbbell bench press

1. 1

   Sit on the end of the bench with the dumbbells resting on your thighs.

2. 2

   Lie back and use your knees to help bring the dumbbells up over your chest.

3. 3

   Set your feet flat and pull your shoulder blades back and down.

4. 4

   Press the dumbbells up until your arms are straight, palms facing your feet.

5. 5

   Lower them under control to the sides of your chest, elbows angled partway toward your body.

6. 6

   Press back up, bringing the dumbbells toward each other over your chest.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common dumbbell bench press mistakes

• Dumbbells drifting toward your face

  Lower them to the level of your mid chest, not your shoulders.

• Elbows flared straight out

  Keep them at an angle to your body, as in a barbell bench press.

• Dropping the dumbbells at the end

  Bring them back to your chest, then to your thighs as you sit up.

• One arm finishing first

  Press both together. If one side falls behind, choose a weight both can finish.

How to track your dumbbell bench press

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.