Push · Regular
Dumbbell Bench Press
A chest press lying on a bench, which lets your elbows travel deeper than the floor allows for more chest work.
Demo by Maya, an AI coach.
- Works
- chest, triceps; also shoulders
- Kit
- Dumbbell, Bench
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit on the end of the bench with a dumbbell on each thigh, then lie back and bring them to your chest. Feet flat on the floor, shoulder blades pulled back.
While you move
- Shoulder blades back and down
- Lower to the sides of your chest
- Elbows at about 45 degrees
- Press up and slightly in
Avoid
- Lowering so deep your shoulders roll forward
- Flaring your elbows straight out
- Lifting your hips off the bench
Take care if you have trouble with your shoulders or lying on your back (later pregnancy).