# Dumbbell 45 Degrees Press - Canonical: https://fitwill.app/exercise/9813/dumbbell-45-degrees-press/ - Media ID: 9813 - Primary muscle: Chest - Body part: Chest - Equipment: Dumbbells - Video: https://fitwill.app/videos/9813/dumbbell-45-degrees-press.mp4 ## Description The Dumbbell 45 Degrees Press is a bench press variation performed lying on a flat bench with a dumbbell in each hand, where your upper arms stay at roughly a 45-degree angle to your torso throughout the press. Instead of flaring the elbows out wide like a traditional fly or tucking them tightly against the ribs like a close-grip press, this movement splits the difference. That angled elbow path keeps a strong overlap between the pressing line and the chest fibers while still letting the triceps contribute meaningfully to the lockout. This setup makes the exercise a practical middle ground for lifters who want more triceps involvement than a fly provides but less shoulder joint stress than a fully flared wide-grip press. The dumbbells also allow each arm to work independently, which exposes and gradually corrects side-to-side strength differences that a barbell would hide. The primary muscles worked are the pectorals, with the front delts assisting during the drive and the triceps extending the elbows to finish each rep. Because the elbows sit closer to the body than in a wide press, the triceps handle a larger share of the load, and the chest still gets stretched at the bottom and challenged through the middle of the range. Setup matters more than people expect here. Your feet should be planted on the floor, your upper back and glutes in contact with the bench, and the dumbbells positioned over your chest before the first rep begins. If the weights drift too far overhead toward your face or too far down toward your hips, the angle changes and the intended muscles lose their advantage. Keeping the 45-degree arm position consistent from rep to rep is what makes this exercise distinct rather than just a sloppy bench press. To execute it well, lower the dumbbells under control until your upper arms reach roughly parallel with the bench or slightly below, then press back up along the same path until the arms are extended over the chest. Avoid clanging the dumbbells together at the top and avoid bouncing them off your chest at the bottom. Exhale on the press, inhale on the descent, and keep your wrists stacked over your elbows the whole time. This movement fits well as a main chest exercise on dumbbell-only training days, as an accessory after barbell bench work, or as a joint-friendlier option for lifters whose shoulders dislike extreme elbow flare. Start with moderate weights until you can keep the arm angle steady, since the free path of dumbbells rewards control and punishes rushing. ## Instructions 1. Sit on the end of a flat bench with a dumbbell in each hand resting on your thighs, then lie back and let the momentum of a gentle knee drive bring the dumbbells up over your chest. 2. Position your head, upper back, and glutes firmly on the bench with feet flat on the floor, and hold the dumbbells with a neutral or slightly turned-in grip directly above your chest. 3. Angle your upper arms so each elbow sits about 45 degrees from your torso — not flared out level with your shoulders, not tucked tight against your ribs. 4. Brace your core lightly, pull your shoulder blades down and back, and keep your wrists stacked vertically over your elbows. 5. Inhale and lower both dumbbells together on a slight outward arc until your upper arms are roughly parallel with the bench and you feel a stretch across the chest. 6. Press the dumbbells back up along the same angled path, exhaling as you drive, until your arms are extended over your mid-to-lower chest. 7. Stop just short of clanging the dumbbells together at the top and keep steady tension on the chest and triceps. 8. Lower the next rep under control over two to three seconds rather than letting gravity pull the weights down. 9. After your final rep, bend your elbows, guide the dumbbells back toward your shoulders or thighs, and use your legs to help sit up safely. 10. Reset your foot placement and shoulder position before starting the next set so the 45-degree arm angle stays consistent. ## Tips & Tricks - A common mistake is letting the elbows flare out to a full 90 degrees as the set gets hard; cue yourself to keep the upper arms angled toward your lower ribs so the triceps and chest stay in a strong position. - Do not press the dumbbells straight up over your face — this shifts load onto the front delts and neck. Keep the end position over the middle of the chest. - If your wrists bend backward under load, rotate your grip slightly toward neutral so the forearms stay vertical and the wrists stay stacked. - Control matters more than depth here: descending far below parallel with heavy dumbbells strains the shoulder capsule without adding much chest stimulus. - Squeeze the dumbbell handles firmly and keep the thumbs wrapped around them; a loose grip on heavy bells near your face is an avoidable risk. - If one arm drifts ahead of the other, slow the tempo down and match the movement to your weaker side rather than letting the strong side set the pace. - Keep some tension in your legs with feet planted — lifting the feet onto the bench or letting them dangle removes the stable base this press depends on. - When your lower back arches excessively off the bench, the weight is usually too heavy or you are flaring the elbows too wide; reduce load and recheck the 45-degree angle. - Use the knee-kick method to get the dumbbells into position instead of lowering your head forward with heavy weights already overhead. ## Frequently Asked Questions ### What does the "45 degrees" in Dumbbell 45 Degrees Press refer to? It refers to the angle of your upper arms relative to your torso during the press — roughly halfway between a fully flared wide press and a tightly tucked close-grip press. This angled path balances chest and triceps involvement. ### Which muscles does the Dumbbell 45 Degrees Press work most? The pectorals are the primary movers, with the triceps contributing heavily to the press-out and lockout and the front delts assisting during the drive. Because the elbows sit closer to the body than in a wide press, the triceps work harder here than in a standard fly. ### Is the Dumbbell 45 Degrees Press suitable for beginners? Yes, as long as beginners start light and learn the angled elbow position first. Practicing with moderate dumbbells builds the coordination needed to keep the arm path consistent before adding serious load. ### How is this different from a standard flat dumbbell bench press? In a standard press the elbows often flare closer to shoulder height, which loads the chest and front delts more directly. In the Dumbbell 45 Degrees Press the upper arms stay angled toward the torso, shifting more of the work to the triceps while keeping the chest under tension. ### Should my palms face forward or inward during this exercise? Either works, but a neutral or partially turned-in palm position tends to keep the elbows at the intended 45-degree angle more comfortably and is easier on the shoulders for many lifters. Pick the grip that keeps your wrists stacked over your elbows. ### How deep should I lower the dumbbells? Lower until your upper arms are about parallel with the bench and you feel a solid stretch across the chest. Going far deeper with heavy dumbbells adds shoulder strain with little extra benefit for this exercise. ### What can I use if I don't have access to dumbbells? The same angled elbow path can be trained with a barbell using a mid-width grip, with kettlebells, or with a resistance band press on a bench. Dumbbells are preferred because each arm travels independently and you can fine-tune the angle. ### Can I do the Dumbbell 45 Degrees Press if my shoulders bother me on wide presses? Many lifters find the 45-degree arm angle more comfortable than a fully flared press because it reduces stress at the shoulder joint. Still, if you have a shoulder injury or pain during the movement, stop and get it assessed before continuing. ### How should I get the dumbbells into the starting position safely? Sit on the bench with the dumbbells on your thighs, lie back while giving them a gentle kick with your knees, and settle them over your chest before your first press. This is far safer than trying to lift heavy bells into place once you are already flat on your back.