Chest
Dumbbell Bench Press
4 × 8–12 · Beginner · Dumbbells
How to do it
- Lie on a bench holding a dumbbell in each hand at shoulder height, elbows about 45–60 degrees from your torso.
- Press the dumbbells up until your arms are straight, without clashing them together.
- Lower slowly until you feel a stretch across your chest.
- Press back up and repeat.
Coach tip: Each side works independently, which evens out left–right strength differences that a bar can hide.
About this exercise
Chest training builds pressing power for everything from push-ups to sport. This movement loads the pectorals through a full stretch and a strong contraction — the combination that drives both strength and size.
Primary muscles
Pectoralis major
Also working
Front deltoids, triceps, serratus anterior
Common mistakes
- Bouncing the weight off the chest or dropping it through the last few centimetres
- Flaring the elbows wide and pinching the front of the shoulder
- Cutting the range short at the bottom, where the chest works hardest
Form & safety — Keep your shoulder blades pinned back and down on the bench or floor, and stop the set if you feel pinching in the front of the shoulder.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.