← EXERCISE LIBRARYStrength
Dumbbell Bench Press
A flat pressing movement with dumbbells that lets each arm work independently and asks more of the stabilisers than a barbell. A staple horizontal push for the chest.
- 01Sit on a flat bench with a dumbbell resting on each thigh.
- 02Lie back, using the thighs to kick the bells up over the chest.
- 03Set the shoulder blades down and back against the bench.
- 04Lower the bells to the sides of the chest until the elbows pass just below the torso.
- 05Press them back up and together over the chest without clashing.
- 01Pin the shoulder blades down and back.
- 02Elbows at about forty-five degrees, not flared.
- 03Press up and slightly in.
- 01Flaring the elbows straight out to the sides — this loads the shoulder joint instead of the chest.
- 02Bouncing the bells off the chest — control the descent and press from a dead stop.
- 03Arching the lower back off the bench excessively — keep a natural arch with the ribs down.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.