Chest & triceps · Horizontal push
Dumbbell bench press
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
Return to My Training →
- Equipment
- Dumbbells and stable bench
- Muscles worked
- Chest, triceps, anterior shoulders
- Movement
- Horizontal push
How to perform
- Lie with head, upper back and hips supported, feet secure.
- Start weights over the chest.
- Lower with wrists stacked over elbows through a comfortable range.
- Press up without bouncing or colliding the weights.
- Use loads you can set down safely.
Three cues to remember
- Plant your feet.
- Keep wrists above elbows.
- Press smoothly without colliding weights.
Common mistakes
- Excessively flared elbows.
- Bent wrists.
- Losing stable foot contact.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Dumbbell floor press or incline push-up.
Progress when ready
Add repetitions, then the smallest available load increase.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: chest press reference ↗