DUMBBELL BENCH PRESS

The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts.

 

DUMBBELL BENCH PRESS BENEFITS:
  • Builds bigger pectorals
  • Also works the triceps and deltoids, particularly the front heads
  • One side can’t compensate for the other, as in the barbell bench press

Video Source: Mind Pump TV

  • Type: Strength
  • Main Muscle Worked: Chest
  • Equipment: Dumbbell
  • Level: Intermediate
STEP BY STEP GUIDE:
  1. Lie on the bench with a dumbbell in each hand and your feet flat on the floor.
  2. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.
  3. Pull your abdominals in, and tilt your chin toward your chest.
  4. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders.
  5. Roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest.
  6. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.

Repeat for desired reps

Dumbbell Bench Press How to