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How to do the Dumbbell Bench Press

The Dumbbell Bench Press is a compound dumbbells exercise that mainly works your chest, with help from your front shoulders and triceps. Focus on three things: lower until elbows pass the bench; press up and slightly in; keep wrists stacked over elbows.

ChestFront shouldersTricepsDumbbells

Setup

  1. 1Kick dumbbells up from knees
  2. 2Shoulder blades pinned
  3. 3Feet flat

Three cues

  1. 1Lower until elbows pass the bench
  2. 2Press up and slightly in
  3. 3Keep wrists stacked over elbows

Most common mistake

Dumbbells clash at the top

Stop just short

In Hindi · हिन्दी में

  1. 1कोहनियाँ बेंच से नीचे तक लाएँ
  2. 2ऊपर और थोड़ा अंदर की ओर दबाएँ
  3. 3कलाइयाँ कोहनियों के ऊपर सीधी रखें

आम गलती: ऊपर डंबल टकराएँ तो, थोड़ा पहले रुकें

Alternatives to the Dumbbell Bench Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Dumbbell Bench Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.