Technique
- Lie on a flat bench with your feet flat on the floor and a Dumbbell in each hand.
- Hold the weights at chest level.
- Press the weights up in a controlled motion until your arms are fully extended above your shoulders.
- Lower the weights slowly back to chest level, keeping your elbows at about a 45-degree angle to your torso.
Form tips
- Don’t let your wrists bend backward—keep them neutral for stability and safety.
- Keep your upper back and glutes in contact with the bench.
Logging: Total weight used.
Muscles
Strength
Primary
- Shoulders
- Chest
Secondary
- Biceps
- Serratus anterior
- Triceps
- Forearms
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Pectoralis major (sternal head)
- Serratus anterior
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Other disciplines
Joint movements
trains stretches
Regressions
Machine chest press
Beginner
Variations
Barbell bench press
Beginner - Elite
Kettlebell bench press
Beginner
Floor dumbbell press
Beginner
Close grip bench press
Beginner
Floor barbell press
Beginner
View Similar Exercises
View Similar Exercises
Incline barbell bench press
Beginner
Incline dumbbell bench press
Beginner
Neutral-grip machine chest press
Beginner
Dumbbell pullover
Beginner
Seated bent-over dumbbell rear delt fly
Beginner
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