EXERCISE GUIDE
Dumbbell Bench Press
A flat-bench chest press in which each arm controls its own dumbbell.
01Muscles used
Main muscles
- Pectoralis major
Assisting & stabilizing muscles
- Triceps and anterior deltoids
- Rotator cuff and shoulder-girdle muscles (stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Lie on a stable flat bench with head, upper back, buttocks and both feet supported. Gently set the shoulder blades and keep a natural spine.
- Use a thumb-around grip, palms toward your feet, and steady both weights over the chest with straight wrists.
- Inhale and lower beside the chest, keeping wrists over elbows and elbows about 45 degrees from the torso. Stop before the shoulders roll forward.
- Exhale and press both weights over the chest without clashing them or lifting the head, hips or feet.
04Technique cues
- Keep all five support points and control the descent.
- Reduce the load if the weights drift outward, wrists fold back or you need to bounce.
05Cautions
- Arrange help for the handoff and finish when needed. End the set before form breaks down.
- Do not force the bottom position. Stop for sharp shoulder or chest pain.