Horizontal Push · Compound
Dumbbell Bench Press
Targets Chest with an optimal working range of 8–12 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dumbbell Bench Press:
- 1 Retract and set scapulae against bench
- 2 Lower dumbbells with elbows at roughly 45 degrees
- 3 Press upward and slightly inward
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Flaring elbows straight out to 90 degrees
- ✕ Banging dumbbells together aggressively at the top
Programs Featuring Dumbbell Bench Press (3)
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
TSA 9-Week Intermediate Approach
The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.