How to perform Dumbbell Bench Press with proper form
Setup
- Equipment: Use a flat bench and a pair of dumbbells.
- Positioning: Sit on the bench with a dumbbell in each hand, resting on your thighs.
Execution
- Lying Back: Lie back on the bench, simultaneously bringing the dumbbells to your chest.
- Grip: Hold the dumbbells with palms facing forward (neutral grip) or slightly turned in (45-degree angle).
- Feet Placement: Keep your feet flat on the floor for stability.
Movement
- Starting Position: Press the dumbbells up over your chest, extending your arms fully while keeping the elbows slightly bent.
- Lowering Phase: Slowly lower the dumbbells down to the sides of your chest, maintaining control.
- Wrist Alignment: Keep your wrists straight and aligned with your forearms throughout the motion.
Tips for Proper Form
- Shoulder Blades: Keep your shoulder blades retracted and pressed into the bench.
- Back Position: Maintain a neutral spine; avoid arching your lower back excessively.
- Breathing: Exhale while pressing the weights up and inhale while lowering them.
Common Mistakes
- Flared Elbows: Avoid letting your elbows flare out excessively; they should stay at around a 45-degree angle to your body.
- Bouncing: Do not bounce the weights off your chest; perform a controlled movement.
- Inconsistent Range: Ensure you lower the dumbbells to chest level for full range of motion.
Conclusion
Performing the Dumbbell Bench Press with proper form enhances safety and effectiveness, targeting the chest, shoulders, and triceps efficiently.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Cable Kickback, Cable
Type: Upper, Push
Target: Triceps

Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps

Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders