Dumbbell Bench Press

Watch the video below to see a demonstration of proper form and technique for the dumbbell bench press exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Dumbbell Bench Pess

To perform a set of dumbbell bench press:

1. Starting Position

   Lie supine on a flat bench with your arms extended, hands in a pronated grip and the dumbbells in line with your shoulders. The trunk should be on the bench in a neutral position with the feet on the floor in a stable and comfortable position.

2. Eccentric (Lowering) Motion

   While gripping the dumbbells tightly, lower them under control to the height of the chest. Remember to breathe normally and maintain full body tension throughout the entire movement.

3. Bottom Position

   Pause at the bottom position for a 1sec count while maintaining full body tension.

4. Concentric (Pressing) Motion

   While gripping the dumbbells tightly, press upward under control until the elbows are fully extended. Remember to breathe normally and maintain full body tension throughout the entire movement.

5. Re-Rack (End Position)

   Repeat steps 1 through 4 until you have completed the desired number of dumbbell bench press repetitions before slowly lowering the dumbbells to your chest and then the ground.

This completes one set of dumbbell bench press.