Black and white illustration of a man lying on a weight bench performing and dumbbell bench press exercise.

Bench Press

Black and white illustration of a man lying on a weight bench performing and dumbbell bench press exercise.
  1. Lie flat on a bench with a dumbbell in each hand. Keep your feet flat on the floor, shoulder blades pulled back slightly.
  2. Hold the dumbbells above your chest with arms fully extended, palms facing forward.
  3. Slowly bend your elbows to lower the dumbbells to your chest. Keep your wrists straight and elbows at about a 45-degree angle from your torso.
  4. Lower until your elbows are just below bench height or your upper arms are parallel to the floor.
  5. Push the dumbbells upward by extending your arms. Focus on driving through your chest muscles. Avoid locking your elbows at the top.
  6. Repeat for the desired number of repetitions in a controlled manner. Maintain a tight core and keep your breathing steady throughout the movement.