Exercise · Form & cues
Dumbbell Bench Press — form guide
Chest · Triceps · Front Delts. Equipment: Dumbbells + Bench. Difficulty: Beginner–Intermediate.
TEMPO
3-1-2-1
DBs let you sink deeper than a barbell — use the extra ROM. Touch the outside of your chest at the bottom.
Cues
- Wrists stacked over elbows
- Slight arch, scapulae retracted
- Drive feet into floor for stability
- Squeeze chest at top, don't smash DBs together
Common mistakes
- Bouncing DBs off chest
- Pressing DBs too far back over face — shoulder strain
Injury notes
Friendlier than barbell for shoulder issues — DBs allow natural wrist rotation.
Progression
Add 1–2kg per DB when 10 reps feel like 2 RIR.