Dumbbell Bench Press

Setup & Positioning

Sit on the edge of a flat bench with a dumbbell in each hand resting on your thighs. Lie back, using your legs to help guide the dumbbells up to shoulder height with palms facing forward. Plant your feet firmly on the floor, shoulder-width apart, and keep your shoulder blades squeezed together with a slight arch in your lower back.

Key point: Keep the dumbbells directly over your elbows throughout the lift for safe, efficient pressing.

Execution

Press the dumbbells upward until your arms are almost straight, bringing them slightly toward each other at the top without clanging them together. Lower them slowly and under control until your elbows are just below the bench level, feeling a stretch in your chest, then press back up to repeat.

Where You Should Feel It

• Chest muscles working through the press
• Triceps assisting at the top
• Shoulders stabilizing the weights

Where You Shouldn’t Feel It

• Sharp pain in the front of the shoulders
• Wrist strain from letting them bend back
• Lower back discomfort from over-arching

Breathing

Inhale as you lower the dumbbells, exhale as you press them up.

Common Mistakes to Avoid

1. Letting the dumbbells drift too far forward or backward – Stresses shoulders and reduces power.
2. Bouncing the weights off your chest – Increases injury risk.
3. Uneven pressing speed between arms – Keep both sides moving together.
4. Overarching the lower back – Keep ribs down and core engaged.