Dumbbell Bench Press

In this video Head Coach, Adrian Ball, covers the dumbbell bench press. The dumbbell bench press is a fantastic exercise for the overall development of the chest working majority of the Pectoral muscles and the front deltoids.


  1. Lie on the bench with a dumbbell in each hand and your feet flat on the floor.

  2. Push the dumbbells up so that your arms are directly over your shoulders.

  3. Pull your abdominals in, and keep your head flat against the bench throughout the movement.

  4. Lower the dumbbells down and a little to the side until your elbows are at 90 degrees.

  5. Roll your shoulder blades back and down, like you’re pinching them together, this will push out your chest, helping you to focus them more during the movement.

  6. Push the weights back up, taking care not to allow your shoulder blades to rise off the bench.

  7. Repeat for repetitions.


Check out the other chest movements we have available on the site by simply selecting “Chest” in the categories.


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