# Dumbbell Bench Press

URL: https://heatsy.app/ex/dumbbell-bench-press

Also known as: DB Bench Press, Flat Dumbbell Press, Flat Dumbbell Bench Press, Dumbbell Chest Press, DB Chest Press

Body region: Chest, Arms, Shoulders

## Muscles

- Main: Deltoid, Pectoralis Major, Triceps
- Helps: Trapezius
- Holds: Levator Scapulae, Supraspinatus, Infraspinatus, Teres Minor, Pectoralis Minor, Serratus Anterior, Biceps, Coracobrachialis, Anconeus, Flexor Digitorum Superficialis, Flexor Digitorum Profundus

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Sit with dumbbells on your thighs, lie back and bring them to chest level.
2. Set your shoulder blades back and down, feet flat on the floor.
3. Press the dumbbells up until your arms are straight above the chest.
4. Lower them slowly until your upper arms are just below the bench.

### Cues

- Keep forearms vertical.
- Bring the dumbbells slightly together at the top without clanking them.

### Common mistakes

- Dropping the weights too deep and straining the shoulders.
- Pressing the dumbbells in an uneven path.
- Arching the lower back off the bench.

## Variations

- [Incline Dumbbell Press](https://heatsy.app/ex/incline-dumbbell-press)