How to do a dumbbell bench press

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:

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.

• 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.

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.