# Dumbbell Bench Press

The dumbbell press on the flat bench — a deeper, freer pressing arc than
the bar, one weight in each hand.

- **Category:** Main circuit
- **Type:** Free-weight horizontal press (dumbbells)
- **Targets:** Chest, front delts, triceps
- **Prescription:** 3 × 8–12
- **Defaults:** 3 × 8 weighted

## Setup

Sit with the dumbbells on your thighs, then lie back and kick them up to
straight arms over the shoulders. Feet flat, shoulder blades pinched.

## Execution

1. Lower both dumbbells to the outside of the chest, elbows about 45°
   from the body.
2. Reach a comfortable stretch — deeper than a bar allows.
3. Press back up and slightly together to lockout.

## Cues

- The dumbbells travel in a shallow A-shape, not straight lines.
- Keep the wrists neutral and stacked over the elbows.
- Lower slowly; the stretch is where dumbbells earn their keep.

## Common Mistakes

- Clanging the weights together at the top.
- Uneven pressing — one side racing ahead.
- Dropping the dumbbells from lockout instead of walking them down.

## Progression

Add weight while both sides press evenly; pause reps in the stretch
position.
