Dumbbell Bench Press

Here's how to perform the dumbbell bench press.

Here's How to Perform the Dumbbell Bench Press:

Grab your weights and sit at the end of the bench.
Lay back and press your feet into the ground, squeezing your glutes.
Try to keep this tension throughout the exercise.
Bring the dumbbells up into position.
Place your hands over your shoulders and turn your palms towards each other slightly.
As you lower the weights, breathe in and allow your shoulder blades to move towards your spine (retract).
Tuck your elbows closer to your sides, like an arrow. You may bring your arms completely to your sides if you wish to emphasize your triceps.
Keep as much space as you can between your ears and your shoulders.
Your dumbbells should come down to a level just outside your chest.
As you push your weights up, breathe out, and allow your shoulder blades to move away from your spine (protract).

Note: you may turn your hands towards each other if a neutral grip feels more shoulder-friendly.

Use heavier dumbbells.
Perform an offset dumbbell bench press by using two different weights in each hand, one light and one heavy. Start with the heavier dumbbell on your weaker side.
Add pauses or slow negatives to portions of each bench press rep.
Perform alternating reps with the non-working arm in different resting positions. Ex. holding the opposite weight with your arm locked out or at your side.