Dumbbell Bench Press

Setup

• Sit on the end of the bench with a dumbbell resting on each thigh.
• Lie back, using the knees to help kick the dumbbells into position over the chest.
• Pull the shoulder blades down and together.

Execution

1. 1.Start with the arms locked and the dumbbells over the shoulders.
2. 2.Lower until the upper arms are roughly level with the torso, elbows at about 45 degrees.
3. 3.Press back up, bringing the dumbbells slightly together without clanging them.

Breathing

Inhale as you lower, exhale as you press.

Form cues

• Keep the shoulder blades pinned to the bench.
• Wrists stacked over the elbows.
• Control the bottom — dumbbells punish a loose shoulder.

Common mistakes

• Dropping into a range the shoulders cannot control.
• Flaring the elbows straight out.
• Banging the dumbbells together at the top and losing tension.