Dumbbell Bench Press (Elbows Tucked)
A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel closer to the torso, with the slight palm rotation shown in this version. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
- Body part
- Chest: all exercises
- Movement
- Push: all exercises
What it trains
- Chest Middle, Primary, 100%
- Chest Lower, Primary, 70%
- Chest Upper, Primary, 60%
- Triceps Lateral Head, Secondary, 65%
- Triceps Long Head, Secondary, 60%
- Triceps Medial Head, Secondary, 60%
How to perform
Lie on a horizontal bench with the feet supported on the floor and a dumbbell in each hand.
Set the shoulder blades against the bench and hold the dumbbells above the chest.
Lower both dumbbells under control, keeping the elbows closer to the torso and allowing the slight palm rotation demonstrated.
Press both dumbbells upward by extending the elbows while keeping the hips and upper back supported.
Return under control along the same path and repeat without bouncing or colliding the dumbbells.
Tips
Keep the shoulder blades supported on the bench without shrugging.
Keep the wrists aligned with the forearms and the dumbbells controlled.
Choose a load and range that allow a steady, pain-free press.
Exhale during the press and inhale during the controlled lowering.
Common mistakes
Letting the shoulders roll forward or rise off their support.
Bending the wrists back and losing control of the dumbbells.
Jerking the weights or lifting the hips from the bench to finish a repetition.
Related exercises
Variations · 1
Dumbbell Bench Press (Elbows Out)
Elbow path and palm position differ.
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