Intermediate
DUMBBELL BENCH PRESS
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Step:2 Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
3
Step:3 Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
4
Step:4 Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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