Step by step
- Sit on the bench with the dumbbells resting on your thighs.
- Lie back, bringing the dumbbells to your chest with help from your knees.
- Press until your arms are straight over your chest, palms facing your feet.
- Lower the dumbbells under control to the sides of your chest, elbows at about 45° from your body.
- Press back up, bringing the dumbbells slightly together at the top.
Tip: If one arm is weaker, start each set with it and match the reps with the other.
Common mistakes
Lowering with your elbows at 90° loads the shoulder. Keep them at about 45° from your body.
Smashing them together adds nothing and destabilises you. Stop just before they touch.
Dropping them to your sides is risky for your shoulders. Bring them to your chest and sit up with them on your thighs.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How low should the dumbbells go?
Until they're level with your chest or slightly below, as long as your shoulder feels fine.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add dumbbell bench press to your routine
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