Bench Press (Dumbbell)
The Dumbbell Bench Press is a foundational compound exercise that targets the chest, shoulders, and triceps using independent weights to correct imbalances. It allows for a natural range of motion and superior muscle activation compared to many fixed-path machines.
Since dumbbell pressing requires significant stabilization, the app analyzes your RPE and daily readiness (HRV) to adjust load recommendations, preventing injury when your nervous system is fatigued. The AI also tracks performance per session to ensure you aren't compensating for a weaker side, and can suggest neutral-grip modifications if your profile indicates a history of shoulder impingement or pain.
Form Cues
- Plant your feet firmly on the floor to generate stability and leg drive.
- Retract your shoulder blades and keep them pinned against the bench throughout the set.
- Press the weights up in a slight arc, bringing them closer together at the top without touching.
- Lower the dumbbells under control for 2-3 seconds until you feel a deep stretch in your pecs.
- Keep your wrists straight and stacked directly over your elbows.
- Don't flare your elbows out to 90 degrees perpendicular to your body.
- Don't bounce the dumbbells out of the bottom position.
- Don't lift your hips or glutes off the bench to cheat the weight up.
- Don't clash the dumbbells together at the top of the movement.
Common Mistakes
- Flaring elbows too wide
- Shortening the range of motion
- Lifting hips off the bench
- Using momentum to press up
- Uneven pressing speed between arms
Muscles Worked
This exercise primarily builds the pectoralis major (middle chest) while heavily recruiting the anterior deltoids and triceps brachii for lockout strength. Because each arm moves independently, it also engages the smaller stabilizing muscles of the rotator cuff and serratus anterior more intensively than barbell equivalents.
Primary
Secondary
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