Dumbbell Bench Press Chest Exercise

Muscles Worked

Pectoralis (Chest)

How to Perform the Dumbbell Bench Press

Follow these steps to properly perform dumbbell bench presses :

1. Select your dumbbells and sit back onto the edge of a flat bench, supporting the dumbbells on your knees as you sit. Your feet should be firmly on the ground.
2. Slowly lay back onto the bench, at the same time bringing the dumbbells to your chest. Use your knees to help bring the weights to your chest, if necessary.
3. Position the dumbbells to be at mid chest level, with your palms facing away from you and your elbows at roughly a 90 degree angle to your forearms. Keep the weight close in to your body.
4. Slowly raise the dumbbells straight up until your arms are nearly straight and the dumbbells touch ends.
5. Pause for a moment and then begin to lower the weight back down the starting position.
6. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Tips and precautions when doing this exercise:

1. Use a spotter, particularly if using a heavy weight. The spotter can kneel behind the bench and support you under the elbows.
2. Don't bounce the weight off your chest. You risk injuring your ribs. Always do the exercise in a slow, controlled motion.
3. Don't lock your elbows out at the top of the exercise. They should remain slightly bent.
4. As always, don't hold your breath during the exercise.