Dumbbell Bench Press

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Dumbbell Bench Press

Target Body Part:
Arms, Chest, Shoulders

Equipment Needed:
Dumbbells, Bench

Step 1

Starting Position: Lie on your back on a flat bench or raised platform with your feet firmly on the ground, your spine in neutral position and a dumbbell in each hand. If working with a spotter, signal the spotter for assistance in handing you the dumbbells.


Step 2

Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench and your and feet should make contact floor throughout the exercise. Signal your spotter for assistance in moving to your starting position. Grasp each dumbbell with a palms facing forward, and thumbs wrapped around the handles. Keeping your wrists in neutral, press the dumbbells toward the ceiling. With the elbows fully extended, the dumbbells should be over the eyes or just below eye level.


Step 3

Downward Phase: Inhale. In a slow and controlled manner, lower the dumbbells in unison. The dumbbells should come toward level with the mid-chest, but about as wide as the armpits. Keeping your wrists in neutral, gently touch the dumbbells to your chest without bouncing. With elbows close to your sides the exercises emphasizes more triceps. If the elbows are flared out from the body the exercise emphasizes more pectorals. Do not allow the back to arch away from the bench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser.


Step 4

Upward Phase: Exhale and gently press upward to straighten the elbows with the dumbbells positioned at or just below the level of your eyes. Wrists are in neutral position. Do not allow the back to arch away from the bench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise.


Step 5

At the end of the set, signal your spotter to assist you in taking the dumbbells and maintain a firm grip until the dumbbells are taken from your hands.

Safety is very important in this exercise. A spotter should adopt a split-stance position or half-kneeling position with the hands positioned as close to the wrist joint. Keep the hands near, but not touching the wrists unless needed.

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