How to execute Dumbbell Bench Press
The dumbbell bench press is a great exercise for building muscle and strength in the chest and triceps. It is an effective way to target these muscles without having to use a barbell.
- To perform a dumbbell bench press, start by lying on a flat bench with your feet flat on the floor. Take two dumbbells of an appropriate weight for your fitness level and hold one in each hand.
- Next, press the dumbbells straight up to the ceiling, keeping your arms close to your chest. Once your arms are straight, hold for a moment and then slowly lower the dumbbells back down to your chest.
- Make sure to keep your back flat on the bench and your shoulder blades pulled back and down. This will help to protect your shoulder joints while also helping to engage the chest, triceps, and all the stabilizing muscles of the shoulder.
- Repeat the exercise for 10-12 repetitions and then switch arms. Aim to complete 3 sets of 10-12 reps on each arm.
Muscles Involved
Primary:
Pectoralis major
Secondary:
Anterior deltoid, triceps brachii
