CHEST · COMPOUND
Dumbbell Bench Press
A chest press using independent dumbbells, allowing each arm to work separately.
Primary musclesChest
Secondary musclesTriceps, Front delts
EquipmentDumbbells, Bench
DifficultyBeginner · Horizontal Push
How to perform
- Set the dumbbells at chest level and brace your feet and upper back.
- Lower both dumbbells under control toward the sides of your chest.
- Press them upward while keeping your wrists stacked over your elbows.
- Lower smoothly into the next repetition.
Tips
- Use a range of motion you can control without shoulder discomfort.
- Keep the dumbbells moving together rather than drifting unpredictably.
Common mistakes
- Letting the dumbbells crash together at the top.
- Bouncing through the bottom position.
Watch how to perform it
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