Dumbbell Bench Press (Elbows Out)
A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. 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 Lower, Primary, 85%
- Chest Upper, Primary, 85%
- Chest Middle, Primary, 85%
- Triceps Long Head, Secondary, 50%
- Triceps Medial Head, Secondary, 50%
- Front Deltoid, Secondary, 50%
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 directed out to the sides as demonstrated, without forcing a wider position.
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 Tucked)
Elbow path and palm position differ.
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