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Dumbbell Bench Press
Beginner - Strength - Isolation
Targeted Muscle Group
Chest
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Bench Press is an effective exercise for targeting the chest, shoulders, and triceps. Here’s a step-by-step guide to performing the Dumbbell Bench Press correctly:
Set Up:
Sit on the edge of the bench with a dumbbell in each hand, resting them on your thighs. Carefully lie back on the bench, bringing the dumbbells up to chest level as you do so. Your feet should be flat on the floor.
Starting Position:
Position the dumbbells to the sides of your chest with your palms facing forward (pronated grip). Your elbows should be bent at about a 90-degree angle and your upper arms should be parallel to the floor.
Executing the Press:
Press the dumbbells upward by extending your arms, bringing the weights directly above your chest. Keep the dumbbells steady and your wrists straight. At the top of the movement, your arms should be fully extended but not locked, and the dumbbells should be close together without touching.
End Position:
Hold the top position for a brief moment to maximize the contraction in your chest muscles.
Return to Starting Position:
Lower the dumbbells slowly back to the starting position, keeping your elbows at about a 45-degree angle to your torso. Ensure the weights return to chest level, just to the sides of your chest.
