Скачать или смотреть Dumbbell Bench Press - Chest Exercise

Dumbbell Bench Press - Chest Exercise

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(Starting Position)

Sit on a flat bench with a dumbbell resting on top of each thigh. Use your legs to help you lift the weights while you lie back on the bench.

Then, lift the dumbbells and hold them close together directly over your chest with your arms extended and your palms facing away from your body.

Your back should be slightly arched and your glutes stabilized on the bench. This is the starting position.

(First Movement)

Now, inhale as you gradually lower the dumbbells by bending your elbows and bringing your arms back until the weights reach chest level.

Your forearms and upper arms should make an angle close to 45 degrees at the bottom of the movement.

(Second Movement)

Exhale as you press the weights back up to the starting positon while squeezing your pecs.

(General tips)

Make sure to keep your chest lifted and your shoulder blades pinned to the bench throughout this entire exercise.

When you finish your reps, rest the dumbbells back on your thighs to help you place them safely on the floor.