push Pattern
Dumbbell Bench Press
Primary Targetchest
Equipmentgym / dumbbells
SETUP & EXECUTION
Initial Phase
- 01Sit on the edge of the bench with dumbbells resting on thighs.
- 02Kick back one leg at a time to lie flat while hoisting weights to chest.
- 03Plant feet widely for stability.
Movement Phase
- Press the dumbbells up bringing them slightly closer at the top.
- Lower until the dumbbell handles are level with your chest.
- Keep forearms vertical throughout the movement.
Form Deviation Analysis
- ×Clanging the weights together at the top.
- ×Flaring elbows too wide.
- ×Insufficient range of motion (stopping too high).
Safety Protocols
Contraindicationsshoulder pain