How to perform the Dumbbell Bench Press
- 1Lie on a bench with a dumbbell in each hand, feet flat on the floor, and hold the weights by your chest with your palms facing forward and your shoulder blades gently pulled back and down. Keep a small natural arch in your lower back and your elbows slightly tucked in, not straight out to the sides.
- 2Press the dumbbells up over your chest until your arms are almost straight, then slowly lower them back down to chest level in a controlled way. Breathe in as you lower the weights and breathe out as you press them up, keeping a smooth, steady pace instead of bouncing or rushing the reps.
Coach tips
- Think about squeezing your chest to push the weights up, not just driving with your arms.
- Keep your wrists straight and stacked over your elbows so they don’t bend backward under the weight.
- If you feel discomfort in your shoulders, use lighter weights and focus on keeping your elbows slightly tucked and your shoulder blades firmly set on the bench.
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