Bench Press (Dumbbell)
Complete guide to Bench Press (Dumbbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Bench Press (Dumbbell)
Grab a pair of dumbbells and lie back on a flat bench with your feet flat on the floor.
Hold the dumbbells at chest level with your palms facing forward.
Retract your shoulder blades, engage your abs, and take a breath.
Press the dumbbells straight up until your arms are fully extended, squeezing your chest at the top and exhale.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |