See how to do Dumbbell Bench Press in a clear 3-step exercise image with concise instructions. Focus: middle chest using flat bench and dumbbell pair.
Short instructions
Follow the numbered positions in the image and use each instruction as its matching cue.
Lie on the flat bench, plant the feet, brace the torso, and hold both dumbbells above the chest with neutral wrists.
Breathing: Breathe steadily; do not hold your breath.
Inhale and lower the dumbbells beside the chest until the elbows reach a comfortable depth.
Breathing: Inhale through the controlled return.
Exhale and press both dumbbells upward while keeping the shoulders anchored and wrists stacked.
Breathing: Exhale through the effort.
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