Dumbbell Bench Press

Overall chest
Dumbbell Bench Press gif

Coach's Tips

Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!

How to Dumbbell Bench Press

Starting Position

1. Sit upright on a flat bench with your feet flat on the floor.

2. Take a dumbbell in each hand and hold them at shoulder-height, with your elbows bent and palms facing forward.

Proper Form

1. Push the dumbbells up, extending your arms until they are straight above your chest.

2. Slowly lower the dumbbells to the starting position.

Breathing Technique

1. Exhale as you push the dumbbells up.

2. Inhale as you lower the dumbbells back to the starting position.


1. Make sure your back stays flat against the bench throughout the exercise.

2. Keep your elbows close to your body and avoid locking your arms out at the top.

3. Stop the exercise if you feel any pain or discomfort.

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