Dumbbell Bench Press: Are you letting the dumbbells drop as you lower them?
Lower the dumbbells slowly and with control, rather than letting them drop. Then press up with your wrists above your elbows.
How to fix it
- Keep your back on the bench and both feet on the floor.
- Lower the dumbbells slowly and with control.
- Keep your wrists directly above your elbows as you press up.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 11 reps with a 16kg dumbbell in each hand as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow far should you lower the dumbbells?
Sources differ. Some suggest lowering the dumbbells to chest height. Others suggest keeping your elbows from dropping below the level of your torso. Either way, lower slowly and with control.
See this exercise in detail
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- Western Illinois University, NSCA Lifting Proficiencies · Flat Bench Press (and Dumbbell Version)
- Luczak J et al., Journal of Sports Medicine (2013)
- Lehman GJ et al., Dynamic Medicine (2005)
- ACE, Exercise Library · Chest Press
- ExRx.net, Dumbbell Bench Press
- Mayo Clinic, Chest press with dumbbell
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.