Dumbbell Bench Press

How to Do:

1. Set Up: Lie flat on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand, resting on your thighs.
2. Start Position: As you lie back, bring the dumbbells up to chest level with your palms facing forward. Your elbows should be bent at a 90-degree angle, with the dumbbells directly above your chest.
3. Lowering Phase: Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 45-degree angle from your body. Maintain control throughout the movement.
4. Pressing Phase: Push the dumbbells back up by extending your arms, driving through your chest and shoulders. Keep your core engaged and your back flat against the bench.
5. Repeat: Perform the desired number of repetitions, ensuring each movement is controlled.

Benefits:

The dumbbell bench press primarily targets the pectorals (chest), while also engaging the deltoids (shoulders) and triceps. Using dumbbells allows for a greater range of motion and better muscle activation compared to the barbell version. It helps improve muscle symmetry since each arm works independently, and it strengthens stabilizing muscles in the shoulders and core. This movement also contributes to overall upper body strength and chest development.