Dumbbell bench presses are a classic upper-body workout move that targets your chest and triceps. Using dumbbells instead of a barbell forces each arm to work on its own; this can clue you into any strength imbalances you might have across your body and makes sure one arm isn't overcompensating for the other.
How to Do a Dumbbell Bench Press:
- Sit on a flat workout bench (or on the floor), holding a dumbbell in each hand.
- With the dumbbells resting on your thighs, carefully lie back onto the bench or floor.
- Hold the dumbbells just above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing toward your feet.
- Exhale as you push the dumbbells up, fully extending your arms. The dumbbells should be directly over your chest. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control. That's one rep.
- Do three sets of 15 reps, alternating with Exercise 2.
