Dumbbell Bench Press

The dumbbell bench press is a horizontal pressing exercise done lying on a bench with a dumbbell in each hand. It strengthens the chest and triceps, with support from the shoulders.

Lie flat on a bench with your feet planted on the floor. Pull your shoulder blades back and down. Hold a dumbbell in each hand at chest height, elbows slightly below shoulder level and angled about 45 degrees away from your torso. Your wrists should sit roughly over your elbows.

Take a breath and brace your midsection. Press the dumbbells straight up over your chest until your arms are fully extended. Lower the weights under control back to chest height, allowing your upper arms to move slightly past your chest. Keep the dumbbells balanced over your forearms throughout the rep.

Exhale as you press upward; inhale as you lower. Keep your lower back gently against the bench and your feet still. To make it easier, reduce your range of motion or work from a slight incline. To make it harder, slow down the lowering phase or pause for a second at the bottom. Ease up if your shoulders feel aggravated.

Fault: Elbows flare straight out to the sides. Fix: Angle your elbows about 45 degrees from your torso to keep your shoulders in a stronger position.

Fault: Wrists bend backward under the weight. Fix: Stack your wrists over your forearms and grip the dumbbells firmly.

Fault: Lower back lifts off the bench. Fix: Keep your ribs down and your glutes on the bench so only a small, natural arch remains.

Fault: Feet lift or slide during the set. Fix: Plant your feet flat and drive them into the floor for balance.