Video coming soon
A tutorial video will be added for Dumbbell Bench Press
Controlled dumbbell bench pressing for chest and shoulder strength
Follow these steps to perform the exercise correctly:
Lie on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand at chest level, palms facing forward. Plant your shoulder blades firmly into the bench.
Press the dumbbells upward and slightly inward in a controlled arc until your arms are fully extended. Keep your wrists stacked over your elbows throughout.
At the top, the dumbbells should be directly over your chest. Don't fully lock your elbows — keep a soft bend to maintain tension on the muscle.
Slowly lower the dumbbells back to chest level over 2–3 seconds, keeping your elbows at about 45° to your body. Feel the stretch in your chest at the bottom.
Keep your shoulder blades pinched together the whole set — it protects your rotator cuff.
Don't bounce the dumbbells off your chest — control the descent.
Dumbbells allow a greater range of motion than a barbell — use it.
Exhale forcefully on the press, inhale on the way down.