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Dumbbell Bench Press Guide

The Dumbbell Bench Press is a compound, push exercise that works the pectoral muscles. To perform it, one sits on a bench holding dumbbells at the sides of the upper chest with elbows below the weights. The weights are then pressed up until arms are extended, targeting the pectoralis major muscles, before being lowered back to the starting position.

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Pankaj Kumar
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226 views1 page

Dumbbell Bench Press Guide

The Dumbbell Bench Press is a compound, push exercise that works the pectoral muscles. To perform it, one sits on a bench holding dumbbells at the sides of the upper chest with elbows below the weights. The weights are then pressed up until arms are extended, targeting the pectoralis major muscles, before being lowered back to the starting position.

Uploaded by

Pankaj Kumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Dumbbell Bench Press

Classification
Utility:

Basic

Mechanics:

Compound

Force:

Push

Instructions
Muscles

Preparation
Sit down on bench with dumbbells resting on lower
thigh. Kick weights to shoulder and lie back.
Position dumbbells to the sides of the upper chest
with elbows under dumbbells.

Target

Pectoralis Major, Sternal

Synergists
Execution

Press dumbbells up with elbows to the sides until


arms are extended. Lower weight to the sides of
the upper chest. Repeat.

Pectoralis Major, Clavicular


Deltoid, Anterior
Triceps Brachii

Dynamic Stabilizers

Comments

Biceps Brachii, Short Head

See suggested mount & dismount.

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