Dumbbell bench press
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Lie back on a flat bench with a dumbbell in each hand resting on your thighs, palms facing each other.
- Use your thighs to kick the dumbbells up one at a time until you're holding them at shoulder level.
- Rotate your wrists so your palms face forward; the dumbbells sit alongside your chest with the forearm at 90° to the upper arm — the starting position.
- Breathe out and press the dumbbells up, lock your arms out, squeeze your chest and hold for a second.
- Lower under control and repeat the movement.
Key to the execution: Lower the dumbbells under control to chest level, without dropping them.
Common mistakes
- Letting the dumbbells drop out to the sides without control, straining the shoulder.
- Pressing the dumbbells together like on a machine instead of following a natural path.
- Arching your back hard off the bench.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.