Chest · Beginner

Dumbbell Bench Press

Chest · also Triceps, Front Delts

Equipment: Dumbbell, Flat Bench

How to do it

• Lie on a flat bench, feet flat, head, shoulders and hips down
• Pull shoulder blades down and back into the bench
• Press dumbbells up over your chest, wrists stacked over elbows
• Lower toward mid-chest, elbows about 45° from your torso
• Press back up to full extension without bouncing

Common mistake

✕ ELBOWS FLARED 90° → ✓ TUCK ELBOWS TO ~45°

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, health.clevelandclinic.org, nasm.org.