DB Bench Press

How to Perform

1. Lie flat on bench with a dumbbell in each hand
2. Start with arms extended above chest, palms facing forward
3. Lower dumbbells to chest level with elbows at 45 degrees
4. Get a deep stretch at the bottom, then press back up to starting position

Tips

• Let the dumbbells sink lower than a barbell would allow — the extra stretch is the main advantage of this variation
• No bench? Floor press with dumbbells limits range but is still effective for chest and triceps
• Use a 2-3 second descent and a controlled press — avoid letting the dumbbells drift or wobble
• Beginners often go too heavy and lose control — start lighter to master the stabilisation before adding weight
• Squeeze your chest muscles to drive the dumbbells together at the top for peak contraction

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Full dumbbell set in one compact unit for home gyms	Powerblock Elite	Read Review
Weight Bench	Flat or adjustable bench is essential for pressing	Flybird Adjustable Bench	Read Review