Dumbbell Bench Press

March 20, 2015 - Chest Exercises, Dumbbell Chest Exercises, Dumbbell Exercises
Dumbbell Bench Press



The dumbbell bench press is basic chest exercise which works primary the middle part of the chests. They are great mass and strength building exercise. The dumbbells allow greater range of motion than the barbell so you can make better stretch at the bottom and better contraction at the top.


Position set of dumbbells at the end of a flat bench. Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place the dumbbells at the end of your thighs and sit down at the edge of flat bench. Then push the dumbbells with your thighs and lie back on the bench, with the dumbbells straight up above your chest, at shoulder width. Rotate the dumbbells forward so that the palms of your hands are facing your feet. This will be your Dumbbell Bench Press starting position.


As you inhale start lower the dumbbells in controlled motion until the dumbbells stand right to the sides of your middle chest with your upper arms and forearms creating a 90-degree angle. From this position bring the dumbbells back up to the starting position as you exhale. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.