Dumbbell Bench Press

Setup

1. 01Sit with dumbbells on the thighs before lying back.
2. 02Kick the dumbbells into position and set the shoulders on the bench.
3. 03Plant the feet and keep wrists stacked above elbows.
4. 04Start with dumbbells over the chest, not over the face.

Execution

1. 01Lower both dumbbells under control.
2. 02Let elbows travel slightly below the torso if shoulders tolerate it.
3. 03Press up and slightly in without clanging the dumbbells together.
4. 04Finish with control while keeping shoulder blades set.

Checkpoints

• -Both dumbbells move at the same speed.
• -Forearms stay close to vertical.
• -Range is deep but not loose.
• -Shoulders stay down on the bench.

Common mistakes

• -Letting dumbbells drift too wide.
• -Touching weights together to rest at the top.
• -Losing wrist position.
• -Dropping into a range the shoulder cannot control.