Chest
Benchpress Dumbbells
A foundational chest exercise that offers a greater range of motion and improved muscular balance than a barbell.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the edge of a flat bench with a dumbbell resting on each thigh.
Lay back slowly while using your knees to help kick the dumbbells up toward your chest into a starting position.
Plant your feet firmly on the floor and retract your shoulder blades to create a stable base against the bench.
Lower the weights under control until the dumbbells are level with your chest and your elbows are at a 45-degree angle to your body.
Press the dumbbells back up to the starting position by extending your arms and squeezing the chest muscles at the top.
Maintain a slight arch in your lower back while keeping your glutes in contact with the bench throughout the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out at a 90-degree angle which increases shoulder strain
- Banging the dumbbells together at the top of the rep
- Lifting the feet off the floor or arching the back excessively
- Using a shortened range of motion by not lowering the weights far enough
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.