EXERCISE PDF
Dumbbell Bench Press
A flat-bench chest press in which each arm controls its own dumbbell.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Pectoralis major
Assisting & stabilizing muscles
- Triceps and anterior deltoids
- Rotator cuff and shoulder-girdle muscles (stability)
How to perform
- Lie on a stable flat bench with head, upper back, buttocks and both feet supported. Gently set the shoulder blades and keep a natural spine.
- Use a thumb-around grip, palms toward your feet, and steady both weights over the chest with straight wrists.
- Inhale and lower beside the chest, keeping wrists over elbows and elbows about 45 degrees from the torso. Stop before the shoulders roll forward.
- Exhale and press both weights over the chest without clashing them or lifting the head, hips or feet.
Cautions
- Arrange help for the handoff and finish when needed. End the set before form breaks down.
- Do not force the bottom position. Stop for sharp shoulder or chest pain.