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Equipment Required: a pair of dumbbells and a flat bench.

Technique

1. Lie on a flat bench with feet on the floor and a dumbbell in each hand.
2. With the palms facing either forward or to each other (as in the image), push the dumbbells so that they are directly above the shoulders.
3. Lower the dumbbells towards the sides of the chest, so that they are at the level of the shoulders.
4. Press the weights back up to the starting position.

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Key points to remember

• When holding the dumbbells with arms extended, avoid locking the elbows.
• Keep the abdominals tight and the lower back in a neutral position.

Alternatives

• You can perform the exercise with alternate arm action.
• See the similar Incline Dumbbell Press
• A similar exercise to the dumbbell press is the bench press

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Related Pages

• The full list of Dumbbell Exercises
• See the gym Bench Press Exercise
• The Dumbbell Press fitness test
• Free weights for sale in the fitness store.