|
Exercise Description |
|
|
Main Target Muscles |
Chest |
|
Secondary Target Muscles |
Shoulders, Triceps |
|
Workout Type |
Strength |
|
Gym Gear |
Dumbbell |
|
Fitness Level |
Beginner |
|
Compound/Isolated |
Compound |
|
Power Move |
Push |
Target Muscle: Chest
Dumbbell Bench Press Overview
The dumbbell bench press is a phenomenal exercise performed to target the chest muscles. It is a variation of barbell bench presses.
Dumbbell bench presses are always recommended after performing the barbell bench press. This is to allow the body to develop a specific level of strength that keeps it from suffering shoulder injuries.
The weight you lift should be a very conscious decision in this case. Ensure to pick a weight that aligns with your physical capacity in order to maintain shoulder stability and avoid injuries. Variations of this exercise include:
How to Do It
- Pick the pair of dumbbells in your hands, keep a neutral grip and sit down on the bench.
- Lay down on your back on the bench and hold the dumbbells close to your chest.
- Now raise your arms and, almost locking your elbows, hold the dumbbells straight over your head.
- Slowly lower the dumbbells about the level of your chest.
- Contracting the chest muscles, push the dumbbells back to the starting position.
- Repeat for the desired number of reps.
Dumbbell Bench Press Tips
- Throughout the exercise, keep your chest muscles tense and do not completely lock your elbows.
- Hold the weights at a tilted angle of 45 degrees in order to keep your elbows in a neutral position.
- Make sure your dumbbells don’t bounce or collide with each other as it can cause you to lose stability.
- Your shoulder blades should be contracted together.
- Keep your abs braced throughout.
- The lower body should not move throughout the movement.
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