A MAJOR TECHNICAL POINT OF THE DUMBBELL BENCH PRESS

Dumbbells are a great training option for pressing and they offer some benefits over the barbells, including more stabilizer activity, less tricep involvement, and the ability to bring the arms into adduction, potentially helping you feel the chest better.

But with that, they also come with a higher stability demand. Each arm has to independently control the weight and where it goes. And that can take a little motor grooving to get the hang of. One issue I see happen a lot is that the elbows get behind the dumbbell, potentially leading to irritation when loaded heavy enough. Instead, keep those elbows under the weight, and you’ll have a good balance over the arm, and will spare the shoulder a bit.

Try filming yourself from the side or having a buddy check your form and see what your elbows are doing. If they are shooting back, try to tuck them under a bit more and see how it feels.