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Dumbbell Bench Press

Dumbbell Bench Press

A basic exercise for the chest muscles. This exercise can replace barbell bench press.

This version suits you if you have dull pain in your shoulders.


Take the dumbbells and lie down on a horizontal bench.

Start off by lifting the dumbbells to the starting position - hands  shoulder width apart, palms down.

As you inhale, slowly lower the dumbbells down to the level of your neck or upper part of the chest as your flexibility allows you.

Try to lower your arms a little bit further than 90 degrees between the forearms and the upper arms.

As you exhale, push the dumbbells to the starting position.

Typical mistakes and tips

Do not stretch the chest muscle too much while lowering the dumbbells.

Do not use a weight that’s too heavy as it restricts the full range of movement. It doesn't allow you to stretch the working muscle fully.

Exercise type: weight
Muscle groups: chest, shoulders, arms