Dumbbell Bench Press

beginner · push_horizontal

Setup

Sit at the end of the bench with a dumbbell standing on each thigh. Lie back while kicking each dumbbell up into place with your thigh, then settle down with both feet planted on the floor.

Execution

Pull your shoulder blades down and together and hold the dumbbells over your shoulder joints, palms facing each other or toward your feet.
Inhale and lower the dumbbells to chest level over 2-3 seconds with the elbows about 45 degrees out.
Go until your elbows are level with your torso or slightly below, only as far as the shoulder stays comfortable.
Exhale and press the dumbbells up and slightly together, without clanging them at the top.
To finish, pull the dumbbells onto your thighs, bend your knees and sit up in one move rather than dropping them out to the sides.

Breathing

Inhale as the weights come down, exhale as you press. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: exhale on the way up and pick a lighter weight.

Quick cues

Shoulder blades pinned to the bench.
Only as deep as the shoulder likes.
Crush the handles all set.
Kick the weights up with your thighs.
No clanging at the top.

Common faults

Fault: Sitting upright and hauling the dumbbells up from the floor
Fix: Rest them on your thighs first, then lie back and kick each dumbbell into place with your thigh.
Fault: Dropping the weights so deep that the front of the shoulder gets pulled and sore
Fix: Stop when the elbows reach torso level and shorten the range if the shoulder still pinches, using a side video to find the mark.
Fault: The dumbbells drifting out of sync, one arm finishing first
Fix: Slow the lowering to 3 seconds and look straight up at the ceiling to line the weights up.
Fault: Dumping the dumbbells on the floor at the end of a set
Fix: Bring them to your thighs, bend your knees and use that momentum to sit up, which is also basic gym manners.

Equipment

dumbbell, bench

Muscle groups

chest, shoulders, arms