How to do a Dumbbell Bench Press
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.
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.
HOW TO DO A DUMBBELL BENCH PRESS STEP-BY-STEP
Here’s how to do it correctly:
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Get into your starting position by lying down on a bench, holding a dumbbell in each hand.
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Make sure you are holding your dumbbell with your palms facing forward and your thumbs wrapped around the handle.
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Start with the dumbbells directly out in front of you, in line with the shoulders.
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Make sure you’re holding your dumbbell with your palms facing forward and your thumbs wrapped around the handle.
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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.
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Lift the weights until they meet above your chest, taking care not to lift your head or shoulders.
Do's and Don'ts
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DO keep your movement slow and controlled.
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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.
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 at your local Gym to help you perfect your technique today.
