Dumbbell Bench Press

Greater range and pec stretch than the barbell; less shoulder stress.

• Compound
• Dumbbell
• Beginner

How to do it

• Lower until you feel a stretch without losing tension
• Wrists stacked over your elbows
• Bring the weights slightly together at the top without clanging
• Control the eccentric

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Lower for 2–3 s into a good stretch, press bringing the weights together at the top

Common mistakes

• Not going deep enough (little stretch)
• Clanging the dumbbells at the top and losing tension
• Letting the dumbbells drift out to the sides

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Shoulders

Alternatives

• Bench press
• Chest Fly / Pec Deck
• Incline Dumbbell Press