How to do the DB Bench Press, step by step
- Lie on the bench, feet planted, squeeze your shoulder blades together.
- Hold the dumbbells over your chest with straight arms.
- Lower under control, elbows about 45 degrees from your body.
- At the bottom, your forearms are vertical.
- Press up powerfully.
Common mistakes and how to fix them
- Elbows flared to 90 degreestuck them to about 45 degrees
- Butt lifting off the benchfeet planted, butt stays down
- Dumbbells clanking together at the topstop just before they touch
How to scale the DB Bench Press
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter dumbbells
- Floor press
- Push-up
Also known as
Db bench · Db bp · Dbbp
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.