How to Do Dumbbell Bench Press

Form Cues

1. 1

   Keep feet flat on the floor, arch naturally

2. 2

   Lower dumbbells to chest level with elbows at 45 degrees

3. 3

   Retract your shoulder blades into the bench before the first rep for a stable base

4. 4

   Press the dumbbells up and slightly inward, finishing over your chest, not your shoulders

Common Mistakes

• ●

  Letting the dumbbells drift too wide — brings elbows to 90 degrees and stresses the shoulder joint

• ●

  Bouncing the dumbbells off the bottom of the stretch — control the descent and pause briefly instead

• ●

  Losing shoulder blade retraction mid-set — reset your setup between reps if you feel it slipping