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Chest

Dumbbell bench press: how to do it with good form

The flat dumbbell bench press gives a longer range than a barbell and lets each arm work on its own.

How to do it

  1. 1

    Lie on the bench with a dumbbell in each hand above your chest.

  2. 2

    Pull your shoulder blades together and keep your feet on the floor.

  3. 3

    Lower the dumbbells to the sides of your chest, elbows about 45 degrees out.

  4. 4

    Press up, bringing the dumbbells slightly together at the top.

Common mistakes

  • Elbows flared straight out to the sides.
  • Lowering too short.
  • Clanking the dumbbells together at the top.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More chest exercises

Healti provides general information about nutrition and training. It is not medical advice.