pectoralsdumbbell
dumbbell bench press
dumbbell bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Step 2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
Step 3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
Step 4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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