Video: “Dumbbell Bench Press (proper form and variations)” by Zack Henderson on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
A pressing exercise on a bench that strengthens your chest, shoulders and triceps.
- Lie on a flat bench with a dumbbell in each hand at chest height, feet flat on the floor.
- Press the dumbbells up until your arms are straight above your chest.
- Lower them slowly back to chest height, elbows at about 45 degrees to your body.
Tips and safety
- Keep your shoulder blades gently pulled back against the bench.
- Lower with control; don't bounce the weights off your chest.
- No bench? Do it lying on the floor as a floor press.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
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