Dumbbell bench press

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Serratus anterior
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

Technique

1. Lie on a flat bench with your feet flat on the floor and a Dumbbell in each hand.
2. Hold the weights at chest level.
3. Press the weights up in a controlled motion until your arms are fully extended above your shoulders.
4. Lower the weights slowly back to chest level, keeping your elbows at about a 45-degree angle to your torso.

Form tips

1. Don't let your wrists bend backward—keep them neutral for stability and safety.
2. Keep your upper back and glutes in contact with the bench.

Similar Exercises

• Incline barbell bench press
• Incline dumbbell bench press
• Dumbbell pullover
• Dumbbell seated overhead press
• Incline dumbbell chest fly

Equipment

• Bench