Dumbbell Bench Press

The dumbbell bench press is a flat-bench press with a dumbbell in each hand. It trains the chest, front delts and triceps like the barbell version, with a deeper stretch at the bottom and each side working on its own, which helps even out a stronger and weaker side.

Targets: Pectoralis Major Clavicular Head
Also works: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Sit on the end of the bench with the dumbbells on your thighs, then lie back and kick them up to your chest.
Pull your shoulder blades back and down, plant your feet and press the weights up over your chest.
Lower the dumbbells to the sides of your chest, elbows about 45 degrees from your torso, until you feel a stretch.
Press back up, letting the dumbbells come slightly together at the top.

Form cues

Keep your forearms vertical under the weights the whole time.
Press up and slightly in, as if pushing the dumbbells towards each other.
Stay tight in the upper back between reps.

Common mistakes

Clanging the weights together at the top, which takes tension off the chest.
Flaring the elbows to 90 degrees, the most common cause of shoulder pain in pressing.
Dropping the dumbbells to the floor at the end of a heavy set. Bring them to your chest and sit up, or lower them with control.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major clavicular head is what needs the work, not because it was next on a list.

More chest movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.