Dumbbell Bench Press
ChestCompoundPushDumbbellsIntermediate
Bench press variation using independent dumbbells. Allows a greater range of motion and demands more rotator-cuff stabilization work.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Sit on the bench with the dumbbells on your thighs.
- 2.Lie back, bringing the dumbbells to the sides of your chest.
- 3.Press up and slightly inward.
- 4.Lower under control, feeling the stretch in your chest.
Common mistakes
- ●Letting the elbows drop below the bench
- ●Clanking the dumbbells at the top
- ●Not controlling the descent
- ●Using excessive weight
Proper technique
Dumbbells let your elbows follow a more natural path. Greater range of motion than the barbell. The descent should take 2-3 seconds.
Base exercise
← Barbell Bench PressVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Pectoralis major
Secondary
- Front deltoid
- Triceps brachii
- Serratus anterior