Chest · Dumbbell

Dumbbell Bench Press

Beginner

Full range of motion chest press. Keep elbows 45° from body.

Dumbbell Bench Press
1
Start Pose
Dumbbells at chest height, palms forward
Elbows bent at ~90°, shoulders set
Feet flat, lower back with natural arch
2
Finish Pose
Press dumbbells up and slightly together
Arms nearly straight at top
Squeeze chest at peak contraction
Training Cues
✓Keep shoulder blades pinched into the bench
✓Control the descent 2–3 seconds down
✓Press through the chest, not the shoulders
Watch For This
✕
Elbows flaring to 90° from body
✕
Bouncing the dumbbells off your chest
✕
Losing shoulder blade contact with bench

💪 Primary Muscles

● PRIMARY
1/3
Pectoralis Major

Pectoralis Major

Swipe to explore

Primary
Pectoralis Major
Secondary
Triceps BrachiiAnterior Deltoid

Pro Tip

Slightly rotate the dumbbells inward at the top to maximize chest contraction.

BLCPA Coach

Your plan. Explained.

I'm your BLCPA Coach. I already have the context behind your current plan and progress. Ask me why something was programmed, what changed, or what your data means.

Quick questions