Dumbbell Bench Press
Exercise Profile
Main muscle group: Chest
Secondary muscle(s): Shoulders, Triceps
Exercise type: Strength
Equipment required: Dumbbell
Mechanics: Compound
Force type: Push
Exercise Instructions
1. Setup for the bench barbell bench press by setting the height of the rack (if it’s adjustable) and adding the weight you’re going to use.
2. Lie back on a the flat bench. Using a medium width grip and palms facing forward, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
3. Slowly lower the bar straight down to the middle of your chest. Don’t let the bar touch your chest! Pause, then slowly raise the bar back up. Do not top, go straight back into your next rep.
4. Repeat for desired reps.
5. Place the bar back on the rack.
Bench Press Tips:
The bench press is one the best exercise for building the chest. Here’s some tips on benching with good, safe technique.
1. Make sure you grip with bar with your thumbs around the front. This is the only safe way to bench. Too many people have got injured when the bar has slipped forward and fallen on their chest or even worse, neck!
2. Keep your feet firmly planted on the floor. Your feet firmly planted on the floor. Your feet provide the stabilization for the lift, if you hold them up or flap them around you’re move likely to lose balance.