Exercise library
Dumbbell Bench Press
Chest · Horizontal push
Generic horizontal push demo. Follow the steps below for this exact exercise.
Horizontal pushCompound
A flat bench press with dumbbells, which allows a natural path and a deeper stretch than a barbell.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
ChestTricepsShoulders
Equipment
BenchDumbbell
How to do it
- Lie on a flat bench with a dumbbell in each hand at chest height and your palms facing forward.
- Plant your feet and pull your shoulder blades back and down against the bench.
- Press the dumbbells up until your arms are straight over your chest.
- Lower under control until your upper arms are roughly level with your torso.
Coaching cues
- Keep your elbows about 45 degrees from your ribs rather than flared straight out.
- Stop a rep or two short of failure when you are pressing without a spotter.