Dumbbell Bench Press

The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain.


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    Lying on your back on a bench, hold a pair of dumbbells directly above your sternum with your arms fully extended. Pull your shoulder blades together, slightly stick out your chest, and point your palms forward.
  2. Dumbbell Bench Press
    Slowly lower both dumbbells to the sides of your chest. Pause, then press the dumbbells back to the starting position.

Trainer’s Tips

  • Keep you elbows close to your sides.
  • Maintain a neutral long spine to avoid hyperextending the neck.