Dumbbell Bench Press – Chest Exercise – Bodybuilding.com

Lie down on a flat bench with
a dumbbell in each hand, resting on top of your thighs. Then, using your thighs to help
raise the dumbbells, lIft the dumbbells one at a time so you
can hold them in front of you at shoulder width. Once at shoulder width, rotate
your wrists forward so the palms of your hands are
facing away from you. The dumbbells should be just to
the sides of your chest, with your upper arm and forearm
creating a 90-degree angle. Be sure to maintain full control
of the dumbbells at all times. This will be your
starting position. As you breathe out, use your
chest to push the dumbbells up. Lock your arms at the top of
the lift and squeeze your chest. Hold for a second and then
begin to come down slowly. Ideally, lowering the weights
should take about twice as long as raising it. When finished, don’t drop the
dumbbells next to you, as this can be dangerous. Instead, you’ll want to return
to the seated position and place the dumbbells on
top of your thighs. To do this, simultaneously
push with your upper body while slightly kicking with your lower
to provide the momentum needed to help you return to
the seating position. From this position, you can
safely place the dumbbells on the floor.


  1. Should be picking up the dumbells off the rack or in a deadlift movement before sitting down… Just sayin…

  2. Db are far more superior to pecs than bars and machine because it allows the free movement not locking u in a motion that is uncomfortable with ur joint.
    The other day I was checking dwayne johnson's workout and I noticed that all his pec exercises are done only by db so if u are intermediate or advanced lifter go for the db

  3. if you people wish to get ripped quick without spending a single another minute in the gym, then you should keep an eye on this online video COOK46.COM

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