Dumbbell Press

dumbbell bench press exerciseEquipment Required: a pair of dumbbells and a flat bench.


  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.

Key points to remember



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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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