Chest · Free weight
Dumbbell Bench Press
Start · dumbbells lowered to the chest, elbows bentBefore your first rep
- Sit with the dumbbells on your thighs, then lie back and kick them into position with your knees. Don't curl them up.
- Shoulder blades squeezed together and down before the first press.
The movement
- 1Sit on the bench with the dumbbells on your thighs, then lie back, kicking them into position.
- 2Lower until your upper arms are roughly level with the bench.
- 3Press up and slightly together, without clanging the weights.
Watch out for
Getting heavy dumbbells into position is its own skill. Kick them up with your knees rather than curling them.
0/3
Start here
First time doing this
3 sets·8-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps