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Dumbbell Bench Press

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Use stable elevated surface like coffee table or ottoman

Coffee tableOttomanSturdy benchFloor with pillows for back support

💡 Pro tip: Start with lighter household items like water bottles to master form before progressing to heavier objects

Gym Setup

Flat bench and pair of dumbbells

Safety: Have spotter for heavy weights, keep feet flat on floor, maintain controlled descent

💪 Muscles Worked

Pectoralis MajorAnterior DeltoidsTriceps BrachiiSerratus AnteriorRotator Cuff Stabilizers

⭐ Why This Exercise?

The dumbbell bench press allows for greater range of motion compared to barbell variations, promoting better muscle stretch and contraction for hypertrophy. It also addresses strength imbalances between sides and provides a more natural pressing path that can be easier on the shoulders.

Make It Easier

Regressions for building up strength

1. Floor Dumbbell Press

dumbbells

Limited range of motion makes it easier and safer

2. Incline Dumbbell Press

dumbbells + incline bench

Upper chest angle reduces load and difficulty

3. Single-arm Dumbbell Press

dumbbell + bench

Focus on one side with lighter weight

Make It Harder

Progressions for advanced athletes

1. Decline Dumbbell Press

dumbbells + decline bench

Increased range and load on lower chest

2. Dumbbell Bench Press with Pause

dumbbells + bench

Pausing at bottom increases time under tension

3. Alternating Dumbbell Press

dumbbells + bench

Unilateral movement increases core stability demand

4. Heavy Dumbbell Press

heavy dumbbells + bench

Progressive overload with heavier weights

↕️ Similar Movements

Barbell Bench Press
Same pattern with barbell allows heavier load
Dumbbell Fly
Isolation movement for chest stretch
Push-up
Bodyweight horizontal push variation
Cable Chest Press
Constant tension horizontal push
Incline Dumbbell Press
Upper chest emphasis variation

Form Checklist

✓Retract shoulder blades and press into bench
✓Lower dumbbells to chest level with control
✓Press dumbbells up and slightly together
✓Keep wrists straight and neutral
✓Maintain natural arch in lower back
✓Drive through feet for stability

Common Mistakes

  • •Bouncing dumbbells off chest
  • •Flaring elbows too wide past 45 degrees
  • •Lifting hips off bench
  • •Pressing dumbbells straight up instead of slight arc
  • •Holding breath instead of breathing rhythmically
  • •Using momentum instead of controlled movement

📈 When to Progress

When you can complete 12-15 reps with perfect form for 3 sets, or when current weight feels too easy for 8-10 rep range