PushDBBench
Bench press performed with two dumbbells instead of a bar, allowing a deeper stretch at the bottom and independent stabilization of each arm. Excellent for shoulder-friendly pressing since the path isn't fixed.
Demo: Strength coaching demo
Sets
4
Reps
6-12
Rest
2 min
Contraindications
Shoulder pain at end range — reduce range of motion or switch to neutral grip.Setup
Sit on the bench with dumbbells on thighs, kick them up to shoulder level as you lie back. Feet flat on floor, shoulder blades retracted.
Execution
- 1Press dumbbells up until arms are extended, weights over shoulders
- 2Lower with control until upper arms are roughly parallel to floor or slightly below
- 3Keep wrists stacked over elbows throughout
- 4Avoid clanking dumbbells together at the top — stop short of touching
Key cues
- Let the dumbbells hang, don't fight the stretch
- Drive elbows down and slightly in
- Keep shoulder blades locked to the bench
- Press up and slightly inward
Common faults
- Flaring elbows out to 90 degrees causing shoulder strain
- Losing control on the eccentric (dropping the weight)
- Excessive arch to compensate for weak lockout
- Uneven arm paths side to side
Tweaks
- Neutral (palms-in) grip to reduce shoulder stress
- Single-arm variation for stability challenge
- Alternate reps to add a rotational core component
Regressions
Muscles
Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid
Secondary: Core, Serratus Anterior
Sources
Attribution: General S&C canon