Dumbbell Bench Press
Builds your chest, triceps and front delts. Improves pressing strength and control for the gym and everyday lifting.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back on a bench with the dumbbells resting on your thighs, feet firmly on the floor, and your glutes in contact with the bench.
- 02
Roll the dumbbells up over your chest, pull your shoulder blades back and down, and keep your chest up throughout the movement.
- 03
Lower the dumbbells under control to chest level with your elbows about 45 degrees from your torso, until you feel a stretch in your chest.
- 04
Press the dumbbells up and slightly toward each other until your arms are almost straight and your wrists are straight beneath the dumbbells.
- 05
Repeat the next rep along the same path, and do not forcefully lock out your elbows or let your shoulders roll forward.
Beginner's guide
§ 03 · GuideBuilds your chest, triceps and front delts. Improves pressing strength and control for the gym and everyday lifting.
You should feel it mainly in your chest, with your triceps helping. It should not be felt mostly in the front of your shoulders or your wrists.
A common mistake is letting the shoulders roll forward and losing your shoulder blade position. Keep your shoulder blades back, chest up and lower the weights with control.
How to get started at the gym
§ 04 · SisuLiftDumbbell Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your shoulder blades pulled back and your chest up throughout the entire set so the load stays on your chest instead of shifting to your shoulders. Do not bang the dumbbells together at the top; instead, pause under control and maintain tension in your chest.
Dumbbells allow a greater range of motion and, unlike a barbell, load each side of your chest independently.
More exercises: Chest
§ 06 · Same muscles
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