Dumbbell
Bench Press

Exercise Execution Guide

Starting Position

Lying on the bench with your feet flat on the floor, one dumbbell in each hand, pronation grip. Hold the dumbbells at your sides at chest height. Your forearms should be perpendicular to the ground.

Execution

By contracting your chest, push the load upwards until your arms are almost straight, then return to the initial position.

During the entire movement:

• Keep your elbows on the outside to put maximum stress on your chest and minimum stress on your front shoulders and triceps.

• Keep your shoulder blades flat against the bench.

Equipment Required: Dumbbells, Bench

Main Muscles: Chest

Secondary Muscles: Front Shoulders, Triceps