Chest
Dumbbell Bench Press
A foundational compound movement for building upper body strength, muscle mass, and pressing stability.
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 kick the weights up toward your chest into a starting position.
Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.
Lower the dumbbells under control until they are level with your chest, keeping your elbows at a 45-degree angle to your torso.
Press the weights back up toward the ceiling by contracting your chest muscles until your arms are fully extended but not locked out.
Maintain a slight arch in your lower back while keeping your glutes and head in contact with the bench throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out at a 90-degree angle which increases shoulder strain
- Bouncing the weights off the chest or using momentum to lift
- Lifting the feet off the floor which reduces stability and power output
- Clanging the dumbbells together at the top of the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.