FlexFit
Main navigation
Sign inCreate account

Dumbbell bench press

General guidance. This page has not been reviewed by a qualified professional yet.

Dumbbell bench press. Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.

How to do this exercise: Dumbbell bench pressSetup · movement · load
Chest
Dumbbell bench press: start and finish positionsTwo simplified positions. Grey shows supports, green shows resistance. Read the instructions for range and setup.1. Start2. Move / finish
Schematic position and movement guide. Actual machine designs may differ.
  1. Set your position

    Use a flat bench. Lie with head and back supported and feet firmly on the floor. Hold dumbbells beside your chest with straight wrists.

  2. Make the movement

    Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.

  3. Breathe and control the pace

    Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.

Watch out for

Avoid flaring elbows straight out or knocking the dumbbells together.

Understanding the load

Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.

For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.

Type
Strength
Difficulty
Beginner
Sides
Both sides together
How load is measured
Load per hand

Main muscles

Chest

Supporting muscles

Front deltoids, Triceps

Equipment

Load values are only comparable on the same exercise and equipment.

How to do it

  1. Use a flat bench. Lie with head and back supported and feet firmly on the floor. Hold dumbbells beside your chest with straight wrists.
  2. Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.

Common mistakes

  • Avoid flaring elbows straight out or knocking the dumbbells together.

Safety notes

  • Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.

Alternatives and variations

Create free account