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The Better Me

Exercise atlas

Dumbbells exercise

Dumbbell bench press

A horizontal press performed from a supported lying position. Lower both dumbbells beside the chest and press them upward while keeping the wrists stacked.

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Movement
Horizontal push
Difficulty
Intermediate
Mechanics
Compound
Posture
Lying

Muscles involved

Primary

Chest

Equipment and setup

Required: Pair of dumbbells, Flat bench.

  • Plant the feet firmly.
  • Set the shoulder blades back and down.

How to perform the movement

  1. Lower the resistance toward the chest.
  2. Press until the elbows are nearly straight.
  3. Return under control.

Technique cues

  • Keep the wrists stacked.
  • Keep the shoulders away from the ears.

Interactive preview

Movement guide

Rest position preview for Dumbbell bench press

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