How to Do a Proper Bench Press with Dumbbells

 By Neon Teng | Published on June 22, 2022

How to Do a Proper Bench Press

How to Do a Proper Bench Press with Dumbbells

The Dumbbell Bench Press is an amazing exercise that everyone should incorporate into their routine. It builds your upper body by targeting the Chest Triceps and Shoulders. This exercise can be done with a barbell too but dumbbells allow for a higher range of motion to target the muscles better.

How to Perform the Dumbbell Press

Start off by selecting the appropriate weight and sit on a flat bench set to 90 degrees. You should select weights that you can control fully for 2-3 sets of 10 repetitions each. Picking a heavier weight might compromise your technique and lead to instability. 

  1. Grab your dumbbell and place them on your thigh and lay down on your bench. To get them into position, engage your core and tighten your back and push the dumbbell to the ceiling with a slight bend to your elbow.


  2. Your elbows should be turned 45 degrees away from your chest and your hands parallel to the elbow. With your shoulder blade retracted, Slowly lower the weights till it reaches the same level as your chest.


  3. Begin pushing back to the ceiling while engaging your chest. Bring your dumbbell together at the top and pause to squeeze your chest. Ensure the dumbbell don’t touch each other. Repeat the dumbbell press for the desired amount of reps 

Common Mistakes Made by Beginners

Using Weights That Are Too Heavy – If you use improper weights, not only are you not able to control your technique and reduce your gain. But you might injure yourself  as you are unable to stabilize the weights  

Improper Engagement of The Chest  – This exercise works best when you are able to feel the muscle connection of your chest. To visually it better, imagine trying to hug a big tree when raising the dumbbells. 

Damaging Your Wrist –  your wrist should be parallel with your forearm and straight. If not you put significant stress on your wrist and risk injuries to your wrist as you first start out. 

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