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Dumbbell Bench Press

in Chest Exercise


Main Muscle Worked: Chest

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Dumbbell Bench Press - Exercise Guide

Step 1

Hold a dumbbell in each hand.

Step 2

Lie down on a flat bench and place the dumbbells on top of your thighs. Your palms should be facing each other.

Step 3

Lift the dumbbells up one at a time at shoulder-width.

Step 4

Once your arms are extended to your front, rotate your wrists forward so that your palms face away from you.

Step 5

Lower the dumbbells by bending your elbows to your sides. Keep your forearms pointed towards the ceiling. Continue until your forearms and upper arms are perpendicular with each other. This is your starting position.

Step 6

Push the dumbbells up until your arms are fully extended forward. Exhale as you do this movement.

Step 7

After that, lock your arms and squeeze your chest muscles. Hold this for a second.

Step 8

Slowly lower the dumbbells until you’re back to your starting position. Tip: Lowering the weight must be twice as long as lifting it.

Step 9

Repeat until the recommended amount of repetitions is achieved.


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