DUMBBELL PRESS
Horizontal dumbbell press. Greater range of motion than the barbell bench press. Accessible without a rack.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Lie on a bench holding dumbbells at chest height, palms facing forward.
- 2
Press the dumbbells up and slightly together to full lockout.
- 3
Lower under control to chest height — elbows at roughly 45 degrees.
- 4
Maintain a slight arch in the lower back, feet flat on the floor.
THE STANDARD
Full range of motion — dumbbells lowered to chest height each rep. Full lockout at the top.
COACHING CUES
COMMON MISTAKES
Partial range of motion — lower the dumbbells fully.
Elbows flaring excessively — keep them at roughly 45 degrees.
Uncontrolled descent — lower the dumbbells under control.
SCALING / SUBSTITUTIONS
Reduce dumbbell weight.
Push-up as a bodyweight alternative.
Incline or flat bench — use whichever is available.
300WOD APPLICATION
The dumbbell press is a primary push movement at Hoplite Standard and a common substitution when a barbell rack is unavailable.