Press · Dumbbell · Learn first
Dumbbell bench press
Lie flat, head, shoulders, and hips on the bench, feet planted. Dumbbells at the shoulders, palms facing your feet.
- 1Pinch the shoulder blades into the pad and keep the head and hips down.
- 2Lower until the weights reach the mid-chest, elbows about 45° from the ribs.
- 3Press until the arms are long and the weights sit just below the eyes. Don't clank them.
Easy to miss: Flaring the elbows straight out, or bouncing the weights off the chest.