Dumbbell Bench PressTekan Dada Dumbbell
Pressing dumbbells lets each arm work on its own and gives your shoulders a more natural path than a barbell.
How to do it
Setup. Lie on a bench, feet flat, dumbbells over your chest with palms facing your feet. Pull your shoulder blades back and down.
- Lower the dumbbells to the sides of your chest, elbows slightly tucked.
- Pause just before they touch your chest.
- Press up and slightly in until your arms are straight.
Most common mistake
Bouncing the weights off your chest or lifting your hips off the bench.
Coach's tip
When you finish, bring the dumbbells to your chest and sit up using your knees to help, rather than dropping them to the sides.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 90s |
| Intermediate | 4 sets | 10-12 reps | 90s |
| Advanced | 4 sets | 12-15 reps | 90s |
Get it in a plan
FitAI Coach places dumbbell bench press on the right days with the right volume for your level.
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