Dumbbell Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Chest Press
How to: Dumbbell Bench Press
- Lie on a bench with a dumbbell in each hand, arms extended above your chest.
- Slowly lower the dumbbells until your elbows are at a 90-degree angle.
- Push the dumbbells back up to the starting position, focusing on using your chest muscles.
- Keep your feet flat on the floor and maintain a neutral spine.
Common Mistakes
- Bouncing the weights off the chest.
- Lifting the hips off the bench.
- Using excessive weight without proper form.
Modifications
- Use lighter weights for beginners or those recovering from injury.
- Perform the exercise on a stability ball for core engagement.
Tips
- Keep your feet flat on the ground throughout the exercise.
- Make sure to control the weights during both the lift and the descent.
- Engage your core to maintain stability.
Tags
chest
strength
dumbbell
pectorals
upper body
triceps