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                  <p><h1>Dumbbell bench press</h1>
<p><embed src="http://www.fitnessvenues.com/exercises/chest/bench-press-db.mov " width="320" height="240" type="video/quicktime" marginheight="0" marginwidth="0" autoplay="TRUE" loop="TRUE" controller="FALSE"></embed><br />
<font color="#999999" size="1">COURTESY OF </font><a target="_blank" href="http://www.global-fitness.com/at.cgi?a=452388&amp;e=freeTrial.html"><font color="#999999" size="1">GLOBAL FITNESS</font></a></p>
<h2>Major muscles used</h2>
<ul>
    <li>Pectorals (Mid chest) </li>
    <li>Deltoids (Front) </li>
    <li>Triceps </li>
</ul>
<h2>Performing the dumbell bench press</h2>
<ul>
    <li>While lying on a bench with your legs slightly parted and your feet firmly on the floor, hold two dumbbells with arms extended, palms facing away from your face. </li>
    <li>The dumbbells should be nearly touching each other above your chest. </li>
    <li>Your back should be straight and firm against the bench and your elbows should be unlocked. </li>
    <li>Slowly lower the dumbbells straight down to the sides of your chest with palms still facing away from your face. Your elbows should be pointing to the ground. </li>
    <li>Raise (push) the weights to the starting position while flexing your chest. </li>
</ul>
<h2>Be careful</h2>
<ul>
    <li>Don't arch your back or bang the weights together. </li>
    <li>Don't just let the weights drop to the sides of your chest. Resist the weights downward force by lowering the dumbbells slowly. </li>
</ul>
<h2>Alternative exercises to the dumbbell bench press</h2>
<ul>
    <li><a href="http://www.fitnessvenues.com/uk/bench-press-barbell">Bench press (Barbell)</a> </li>
    <li><a href="http://www.fitnessvenues.com/uk/incline-bench-press-barbell">Incline bench press (Barbell)</a> </li>
    <li><a href="http://www.fitnessvenues.com/uk/incline-bench-press-dumbbells">Incline bench press (Dumbells)</a> </li>
    <li><a href="http://www.fitnessvenues.com/uk/decline-bench-press-dumbbells">Decline bench press (Dumbbells)</a> </li>
</ul>
<p>Courtesy of <a target="_blank" href="http://www.global-fitness.com/at.cgi?a=452388&amp;e=freeTrial.html">Global-Fitness.com, your Online Personal Trainer</a></p>
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            <td>
            <p>If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by <a target="_blank" href="http://www.apple.com/quicktime/download/">clicking here</a>, FREE of charge.</p>
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