Dumbbell Bench Press
Execution Guide
- Sit on the bench with dumbbells on your thighs, then kick them up as you lie back.
- Hold the dumbbells at chest level with palms facing your feet.
- Press the dumbbells up, bringing them slightly together at the top.
- Lower the dumbbells slowly until they are level with your chest.
- Press back up to full extension.
Range of Motion
Dumbbells at chest level to full arm extension overhead.
Common Mistakes to Avoid
- ×Going too deep and overstretching the shoulders
- ×Not retracting the shoulder blades
- ×Banging the dumbbells together at the top
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Build chest mass with greater range of motion than barbell pressing
Difficulty
Beginner
Burn (10m)
50-70
Equipment
DumbbellsFlat Bench
Anatomy
Primary
Pectoralis Major
Secondary
Anterior DeltoidsTriceps