The dumbbell bench press is a fundamental upper body exercise that targets your chest, triceps and front shoulder muscles. The use of proper technique during this movement reduces the risk of straining your lower back, shoulder and chest muscles. If possible, use a spotter, because you will lift the weights directly above your head.
Set Up
If you have a spotter, she can hand you the dumbbells once you are in position on the bench. If not, you need to get the dumbbells overhead safely. Sit on the edge of the bench with your feet flat on the floor. Rest the dumbbells on your thighs. Lift your right thigh to bring the dumbbell up to your right shoulder then lift your left thigh to bring the other dumbbell up to your left shoulder. Gently roll backward onto the bench and lie down. Make sure your feet are flat on the floor or an elevated object such as a step.
Lowering Phase
Start with your arms fully extended with your palms facing forward. Pull your shoulder blades together and down, and make sure your upper and lower back are in contact with the bench. Keep your wrists straight. Inhale and lower the dumbbells toward your chest by bending your elbows. Allow your upper arms to flare out to the sides. As you lower the weights, the dumbbells should curve out to the outer parts of your chest. Stop when you feel a slight stretch in your chest or when the dumbbells are low enough to touch your chest.
Pressing Phase
Exhale and press the dumbbells back overhead until your arms are fully extended. Do not arch your back or lift your head, shoulders or hips off the bench. Keep your wrists straight and press the dumbbells up, following the same path you used to lowered them. Press the dumbbells up and in so they almost touch each other when your arms are fully extended. Don't let the dumbbells bounce off each other.
Considerations
If you have a spotter, she should take a split stance with her feet, bending her knees to come down to your level. The spotter should never bend over with her back. Her hands should stay close to, but not touch, your wrists, unless you lose control of the weights. The dumbbell bench press techniques call also be used for the incline or decline version of the press.
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