Dumbbell Bench Press

What it is

You perform this fundamental upper body exercise lying on a flat bench, pressing dumbbells straight up. It primarily builds strength in your chest, with assistance from your shoulders and triceps.

Technique tips

• Keep your feet flat on the floor for a stable base.
• Control the dumbbells through the full range of motion.
• Lower the weight slowly, taking about twice as long to descend.
• Breathe out as you push the dumbbells upwards.
• Maintain a slight bend in your elbows at the top of the lift.
• Ensure your wrists stay neutral and strong throughout the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.