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Dumbbell bench press

Gym (women) / Popular

Press with stable shoulders, range of motion, and balanced dumbbell control.

What coaches agree on

  • Pull your shoulder blades back and down before you press — a retracted, stable shoulder position protects the shoulder and gives you a stronger base to push from.
  • Get the dumbbells into position by sitting with them on your thighs, then using your legs to roll back and kick them up to your chest, rather than muscling them up with your arms alone.
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  • Brace your whole body before you press — a tight core, squeezed glutes, and feet planted into the floor, not just your arms and chest.

Common mistakes

  • Flaring the elbows straight out to the sides so the upper arms sit near 90 degrees from the torso puts heavy strain on the shoulder — keep them closer to the body, more like a 30-45 degree angle.