Step-by-Step Instructions

1
Sit on a flat bench with a dumbbell on each thigh, then use a controlled kick-back to bring both dumbbells to the starting position at chest level as you lie back.
2
Position the dumbbells at the sides of your chest with elbows at approximately 75 degrees from the torso, palms facing toward your feet.
3
Plant your feet flat on the floor, retract and depress your shoulder blades firmly into the bench to create a stable pressing platform.
4
Press the dumbbells upward and slightly inward so they converge over your mid-chest at the top, without clanking them together.
5
Lower the dumbbells under control over 2-3 seconds, allowing a deep stretch at the bottom where your elbows drop slightly below the bench plane.
6
Maintain consistent elbow angle throughout — avoid letting the elbows drift toward 90 degrees from the torso at any point.

Common Mistakes

Losing scapular retraction during the press, which rounds the shoulders forward and increases impingement risk.
Bouncing the dumbbells off the chest at the bottom to generate momentum rather than pressing from a dead stop.
Pressing the dumbbells straight up over the face rather than converging them over mid-chest, reducing pec engagement.
Using excessively heavy dumbbells that compromise range of motion and force compensatory body English.

About This Exercise

The dumbbell bench press is a foundational horizontal pressing movement that targets the pectoralis major, anterior deltoids, and triceps while demanding independent stabilization from each arm. The use of dumbbells allows a greater range of motion at the bottom compared to a barbell, producing a deeper pec stretch under load. This exercise also helps identify and correct bilateral strength imbalances, making it a superior hypertrophy tool for balanced chest development.