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Dumbbell Bench Press

A compound chest exercise that targets the pectoralis major, deltoids, and triceps through controlled pressing movements with dumbbells to improve upper body strength and stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on a bench with your feet flat on the ground and dumbbells held at chest level. Press the dumbbells up until your arms are fully extended, then lower them back to starting position with control.

Starting Position

Begin lying on a bench with feet flat on the ground, holding dumbbells at chest level with arms bent.

Finishing Position

Return to the starting position with dumbbells at chest level, maintaining control throughout the movement.

Form Cues

Keep feet flat, press dumbbells up, control the movement, maintain form

Common Mistakes

Arching back, not controlling the movement, poor grip, losing balance

Progression Tips

Increase weight, add pause at top, perform variations, or use barbell.

Regression Tips

Use lighter weight, perform push-ups, or practice with resistance bands.

Safety Notes

Maintain proper form to avoid shoulder and chest strain. Stop if you experience pain in the shoulders, chest, or wrists. Keep your feet flat on the ground throughout the movement.