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Dumbbell bench press


COURTESY OF GLOBAL FITNESS

Major muscles used

  • Pectorals (Mid chest)
  • Deltoids (Front)
  • Triceps

Performing the dumbell bench press

  • 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.
  • The dumbbells should be nearly touching each other above your chest.
  • Your back should be straight and firm against the bench and your elbows should be unlocked.
  • 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.
  • Raise (push) the weights to the starting position while flexing your chest.

Be careful

  • Don't arch your back or bang the weights together.
  • Don't just let the weights drop to the sides of your chest. Resist the weights downward force by lowering the dumbbells slowly.

Alternative exercises to the dumbbell bench press

Courtesy of Global-Fitness.com, your Online Personal Trainer

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