Pushing: chest, shoulders and triceps
Dumbbell bench press
Muscles worked: Chest · triceps · front shoulders
How to do it
- Set up. Lie on a flat bench with your feet planted, shoulder blades set and a dumbbell in each hand. Keep your wrists stacked over your forearms.
- Move. Lower the dumbbells to either side of your chest through a comfortable range. Keep your elbows controlled rather than flaring them straight out.
- Finish. Press both dumbbells upwards until the arms are extended under control. Keep your shoulders secure and lower slowly for the next rep.
Common mistakes
- Lowering the dumbbells too far out to the sides.
- Bouncing them off your chest.
- Dropping them from height when you finish. Bring them to your chest and sit up.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, Sports Fitness.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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