Bench Press (Dumbbell)

A chest pressing movement performed with dumbbells while lying on a flat bench, allowing for a greater range of motion than barbell pressing.

Instructions

1. Lie on a flat bench with a dumbbell in each hand resting on your thighs.
2. Using your thighs for assistance, lift the dumbbells and position them at shoulder width.
3. Rotate your wrists forward so your palms face away from you, with dumbbells to the sides of your chest.
4. Ensure your upper arm and forearm form approximately a 90-degree angle at the start.
5. Press the dumbbells upward, extending your arms fully while maintaining control.
6. Lock your arms at the top and squeeze your chest, then lower the dumbbells back to shoulder height under control.
7. Repeat for the prescribed number of repetitions.

Tips

• Maintain full control of the dumbbells throughout the movement; avoid dropping them.
• Lower the dumbbells slowly, taking approximately twice as long to descend as to press up.
• Keep your feet flat on the floor and your back and shoulders pressed against the bench.
• Use a controlled tempo to maximize chest engagement and reduce joint stress.