StrengthReps
Dumbbell Bench Press
Lie flat on a bench with a dumbbell in each hand, arms extended above your chest and palms facing forward.
Execution
How to do it
Lie flat on a bench with a dumbbell in each hand, arms extended above your chest and palms facing forward.
Engage your core and keep your feet flat on the floor, maintaining a natural arch in your lower back.
Lower the dumbbells to your chest by bending your elbows, keeping your upper arms at a 45-degree angle to your torso.
Push the dumbbells back to the starting position by straightening your arms, ensuring a controlled motion throughout. Repeat for the desired number of repetitions.
Form tips
Keep your wrists straight and aligned with your forearms throughout the exercise.
Avoid flaring your elbows too much; maintain a 45-degree angle to protect your shoulder joints.
Breathe in as you lower the dumbbells and exhale as you press them back up.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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