Dumbbell Bench Press

GymDaze demonstration

Watch Dumbbell Bench Press

Technique

How to perform Dumbbell Bench Press

1. Sit at the end of a flat bench with a dumbbell in each hand resting on your thighs.
2. Bring the dumbbells beside your chest as you lie back, keeping your feet planted and your head and upper back supported.
3. Turn your palms toward your feet and position your forearms upright beneath the dumbbells, with your elbows bent beside your chest.
4. Press the dumbbells upward over your chest as your elbows straighten, keeping the weights under control.
5. Lower the dumbbells back beside your chest through a controlled range while keeping your upper back supported.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.