Chest Beginner

Dumbbell Bench Press

  • Chest
  • Triceps
  • Front Delts

Dumbbell · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Sit with a dumbbell on each thigh, then lie back and bring them above your chest.

  2. Plant your feet and keep your upper back in contact with the bench.

  3. Lower the weights beside your chest with elbows angled slightly toward your ribs.

  4. Press both weights upward, then lower them evenly for the next rep.

Key cues

  • Keep forearms roughly vertical.
  • Move both sides at the same pace.
  • Finish above the chest.

Common mistakes

  • Clashing the dumbbells together at the top.
  • Dropping the weights into the bottom position.
  • Losing wrist alignment.

Alternatives

Other ways to move.

All exercises

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