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# HOW TO DO A DUMBBELL BENCH PRESS

# A STEP-BY-STEP GUIDE

Want to learn how to do the perfect dumbbell bench press? Follow our handy step-by-step guide to master your technique for this effective upper body exercise.

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## WHAT IS A BENCH PRESS?

Bench presses are a great workout for your upper body, and particularly your pectoral muscles. They’re a strength training exercise that use weights to target the main muscles of your chest, but also have benefits for your shoulders, triceps, and upper arms.

 

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## **HOW TO DO A DUMBBELL BENCH PRESS STEP-BY-STEP**

Here’s how to do it correctly:

1. **Get into your starting position by lying down on a bench**, holding a dumbbell in each hand.

2. **Make sure you are holding your dumbbell** with your palms facing forward and your thumbs wrapped around the handle.

3. **Start with the dumbbells directly out in front of you,** in line with the shoulders.

4. **Make sure you’re holding your dumbbell with your palms facing forward** and your thumbs wrapped around the handle.

5. **When you’re in a comfortable position,** brace your abdominal muscles and lower the weight bending at the elbow and the shoulder at the same time. Lower until they are in line with your chest.

6. **Lift the weights until they meet above your chest**, taking care not to lift your head or shoulders.

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* **DO** keep your movement slow and controlled.

* **DON’T** arch your back to try and lift the weight.

Congratulations! You just completed a dumbbell bench press. Start by trying these in three sets of 10 reps, or as many as you feel comfortable with.

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## WANT TO LEARN MORE?

You should always speak to a professional expert before adding weights to your routine. Get in touch with one of our friendly [personal trainers ](/personal-training/)at your[ local Gym](/find-a-gym/) to help you perfect your technique today.

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Want to learn how to do a dumbbell bench press? Read our handy step-by-step guide and master your technique today. Read more online.

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