Horizontal push exercise
Dumbbell Bench Press
Build pressing strength with more range and less shoulder stress than a barbell.
- Equipment
- Dumbbells, bench
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- 30X1
Setup
Flat bench, a dumbbell in each hand, shoulder blades set back and down.
How to do it
- Set your scapulae before the first rep and keep your wrists stacked over your elbows throughout.
- Lower the dumbbells to about lower-chest level under control, then press.
- Do 3 to 4 sets of 6 to 12 reps.
- Because each arm works independently, this exposes any left-right difference the barbell hides.
Coaching cues
- Scapulae set before rep one
- Wrists stacked over the elbows
- Control the bottom, don't drop into it
Common mistakes
- Over-arching the lower back to press more weight
- Letting the shoulders roll forward at the bottom
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Heavy dumbbells | 3 to 4 | 5 to 8 | 2.5 min |
| Size | Moderate dumbbells | 3 to 4 | 8 to 12 | 90 sec |
Tempo 30X1: Take 3 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- Bench PressBuild maximal upper-body pressing strength.
- Incline Bench PressBuild pressing strength and shoulder-girdle mass at an upward angle.
- Strict Overhead PressBuild overhead strength and shoulder stability for lineout lifting.
- Push PressExpress overhead power using the legs, in the pattern closest to a lineout lift.
- Landmine PressGet an overhead pressing stimulus for players who cannot press safely overhead.
- DipsBuild pressing and triceps strength for the fend.