Demo & instructions
Dumbbell Bench Press
Also known as: Flat Dumbbell Press, Dumbbell Chest Press
Instructions
A flat bench press with a dumbbell in each hand. Each arm works on its own, and the weights can travel a little deeper and more freely than a bar allows.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–20 reps
Setup
- 1Sit on the end of the bench with a dumbbell resting upright on each thigh.
- 2Lie back and use your knees to help bring the dumbbells up beside your chest.
- 3Plant your feet, draw your shoulder blades together, and press the weights up over your shoulders.
Execution
- 1Lower both dumbbells slowly until your hands are about level with your chest.
- 2Keep your forearms upright and your elbows angled a little below shoulder height.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
