Bench Press (Dumbbell)
A chest exercise where you lie on a bench and press dumbbells upwards, working the pectoral muscles, triceps, and anterior deltoids.
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Bench Press (Dumbbell)
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Step-by-Step Instructions
1. Lie Down and Grip
Lie supine on a bench with feet flat on the floor. Hold a dumbbell in each hand, palms facing each other, and maintain a slight arch in your lower back.
- Ensure the bench is stable and comfortable
- Adjust your feet for stability
2. Lower the Dumbbells
Slowly lower the dumbbells towards your chest, keeping your elbows slightly tucked in. The dumbbells should touch or nearly touch your chest.
- Control the descent
- Maintain a slow and steady movement
3. Press Upwards
Keeping your elbows slightly tucked, powerfully press the dumbbells upwards, extending your arms fully but not locking your elbows.
- Maintain tension throughout
- Avoid jerky movements
4. Controlled Return
Slowly return the dumbbells to the starting position, maintaining control.
- Avoid letting the dumbbells drop quickly
- Keep your elbows slightly tucked in
Form Tips
✓Elbow Position
Keep your elbows slightly tucked in throughout the movement to protect your shoulders and engage your chest optimally. Avoid letting your elbows flare out.
✓Back Position
Maintain a slight natural arch in your lower back for optimal support. Avoid excessive arching or rounding of the back.
✓Full Range of Motion
Lower the dumbbells all the way down to your chest, allowing a full stretch, then fully extend your arms at the top.
Common Mistakes
Using excessive weight
Reduce the weight to maintain good form and avoid injury.
Flared elbows
Focus on keeping your elbows slightly tucked in throughout the movement.
Arching the back excessively
Engage your core and maintain a slight natural arch in your lower back; do not overarch.
Not lowering the dumbbells fully
Focus on achieving a full range of motion by lowering the dumbbells to your chest.
Jerky movements
Maintain control throughout the lift, lowering and raising the dumbbells smoothly.
Alternative Exercises
- Incline Dumbbell Press
- Decline Dumbbell Press
- Dumbbell Floor Press
Complementary Exercises
- Dumbbell Rows
- Overhead Press
- Cable Flyes
