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Intermediate
Dumbbell Bench Press
Great for chest hypertrophy with greater range of motion than barbell
chestDumbbellsBench
Instructions
- 1Sit on bench holding dumbbells on thighs
- 2Kick dumbbells up as you lie back
- 3Start with dumbbells at chest level, palms facing forward
- 4Press dumbbells up and slightly inward
- 5Lower with control to outer chest
- 6Repeat for desired reps
Coaching Cues
- Keep dumbbells over your chest, not your face
- Maintain neutral wrist position throughout
- Press in slight arc, bringing dumbbells together at top
- Control the descent - do not let dumbbells drop
- Keep shoulder blades retracted on bench
Common Mistakes
Dumbbells drifting outward
Fix: Press in slight inward arc, keep over chest
Bending wrists backward
Fix: Keep wrists neutral, aligned with forearms
Uneven pressing
Fix: Focus on pressing both dumbbells at same rate
Breathing
Inhale down, exhale forcefully up
Recommended Reps
3-4 sets of 8-12 reps for hypertrophy
Safety Notes
- • Use weights you can control safely
- • Do not drop dumbbells from chest height
- • Have spotter for heavy sets
