Exercise guide
Dumbbell bench press
Works your chest, with help from your front delts and triceps. Dumbbells. Beginner friendly.
Main muscleschest
Helpersfront delts and triceps
EquipmentDumbbells
LevelBeginner friendly
In your plan3 sets of 8-12 reps
Rest2 minutes
How to do it
- Lie on a flat bench with a dumbbell in each hand, feet flat on the floor and shoulder blades squeezed back and down.
- Start with the dumbbells above your chest, palms facing forward.
- Lower them for 2 seconds to the sides of your chest, elbows about 45° from your body.
- Press back up until your arms are straight, breathing out as you push.
In the members’ area
The animated demo in slow motion, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
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