Bench press (dumbbells)



Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Progression Material


Because the arms are used independently, training with dumbbells requires more coordination and stabilization. This means more stabilizer muscles in the upper body are activated.

Starting Position

Lie supine on a bench, holding dumbbells at the lateral sides of the chest, near the armpit.

Position your feet on the floor.


Press the dumbbells up until the arms are fully extended.

Return to the starting position by lowering the dumbbells.

Coaching Keys

Do not arch your back or lift the hips from the bench while pressing up.

Keep the forearms perpendicular to the floor throughout the movement.

Do not bounce the dumbbells off the chest at the bottom position.


You can replace the bench by a stability ball to add another element of instability, placing a higher demand on the core.