MSU Extension Physical Activity

Strength Training Basics - Dumbbell Bench Press

March 10, 2026

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To perform a dumbbell bench press, start by lying flat on a flat bench with your dumbbells shoulder width apart and your feet in contact with the floor and your hips and shoulders in contact with the bench. Press the weight straight up over top of your chest, making sure that your arms are straight. The weights do not have to touch at the top. Then return to the bottom, flexing your elbows and pulling the weight down into your armpits and pressing back straight to the top.