Elite Physique The New Science of Building a Better Body

Dumbbell or Kettlebell Bench Press
HORIZONTAL PUSH
Most of us have asymmetries between our left and right shoulders. This means each
arm prefers to move in a slightly different pattern during a bench press. With a standard
barbell bench press, your wrists are locked into one position, forcing your shoulders
to move in a pattern that might not be ideal. Therefore, dumbbells or kettlebells are a
more shoulder-friendly option.
HOW TO DO IT
1. Lie on your back on a flat bench
with your feet on the floor,
shoulder-width apart. Hold the
dumbbells or kettlebells shoulder-width
apart directly above
your chest, palms facing each
other, with your elbows locked
straight (see figure a).
2. Lower the weights under control
to your maximum range of
pain-free motion (see figure b).
3. Press the weights back to the
starting position and repeat.
ADVANTAGE
The hands can move freely, reducing
strain on the wrists, elbows, and
shoulders.
a
COACHING CUES
• Press and lower in a pattern
that feels most natural to your
shoulders.
• Avoid bringing your hands
closer together as you press
to maintain tension on the
pectorals.
b
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