dumbbell-bench-press
Lie on a flat bench with feet flat on the floor, holding a dumbbell in each hand resting on your thighs. Kick the dumbbells up to your shoulders, then position them above your chest with palms facing each other or slightly forward.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Moderate
Primary muscles
- pectoralis major
- anterior deltoid
- triceps brachii
Secondary muscles
- rotator cuff
- serratus anterior
- coracobrachialis
Target muscles
- chest
- shoulder
- arms
How to perform
- 1
Lie on a flat bench with feet flat on the floor, holding a dumbbell in each hand resting on your thighs.
- 2
Kick the dumbbells up to your shoulders, then position them above your chest with palms facing each other or slightly forward.
- 3
Retract and depress your shoulder blades, maintaining a slight arch in your lower back.
- 4
Lower the dumbbells slowly and with control towards the sides of your mid-chest, keeping elbows tucked at about a 45-degree angle.
- 5
Pause briefly at the bottom, feeling a stretch in your chest.
- 6
Press the dumbbells back up to the starting position by extending your arms, squeezing your chest at the top without locking your elbows.
Safety & form
Train smart. Read these notes before adding heavy load.
