Bench Press (Dumbbell)
Also called Dumbbell Bench Press, DB Bench Press
How to do it
Lie on a flat bench holding a dumbbell in each hand at chest level with your feet planted and shoulder blades set. Press both dumbbells upward until your arms are nearly straight, then lower them under control beside your chest. Keep your wrists stacked and elbows at a comfortable angle from your torso.
Setup
Sit with the bells on your thighs, kick them up as you lie back, shoulder blades pinned. Start with the bells just outside the chest, wrists stacked over the elbows.
Where you should feel it
Across the chest with a bigger stretch at the bottom than a barbell gives you, plus the shoulders working to keep the bells tracking.
When to use it
Use when you want more range and a strength balance check between sides — or when a barbell aggravates a shoulder. Sits well in the 8-12 range.