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Chest ยท Horizontal push

Dumbbell Bench Press

A compound horizontal push exercise for the chest, done with a dumbbell and a bench. It also works the front delts and triceps.

DumbbellBench Compound Reps and weight Also called: db bench, flat dumbbell press
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Chest

Do most of the work.

Secondary

Front delts and Triceps

Help during each rep.

  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary
  • TricepsBack of the upper armSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Shoulder blades squeezed back and down, feet planted.
  3. Lower under control to the chest, elbows about 45 degrees from the body.
  4. Press up and slightly back, keeping the wrists over the elbows.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bouncing the weight. Lower under control and press from a brief touch or stop.
  • Elbows flared straight out. Keep them at roughly 45 degrees from the body.
  • Lifting the hips or feet. Stay planted from the first rep to the last.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.