Upper body
Dumbbell bench press
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Lowered positionDumbbells
A controlled press with each arm working independently. Keep your body supported as you lower and lift the weights.
How to do it
Settle onto the bench
Lie back with your head, shoulders and hips supported. Plant both feet firmly.
Set your grip
Hold a dumbbell above each shoulder, palms forward. Keep wrists straight and shoulders supported.
Lower together
Bend your elbows toward your sides, bringing the weights beside your chest within a comfortable range.
Press smoothly
Exhale and extend both arms. Keep your feet grounded and hips on the bench.
Find your form
Keep in mind
- Keep wrists stacked over elbows.
- Use weights you can position and lower comfortably.
Watch out for
- Bouncing the weights or rushing the descent.
- Lifting your hips or sharply arching your back.