Bench Press

Dumbbell Bench Press Exercise

Target Muscle: General or Pectoralis Major, Sternal (Chest)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Basic

Stablizer Muscle: Biceps Brachii, Short Head

Synergists: Pectoralis Major, Clavicular, Deltoid, Anterior, Triceps Brachii

Bench Press Instructions

Bench Press Technique

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

Bench Press Form

Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of the upper chest until slight stretch is felt in chest or shoulder. Repeat.

Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggested mount and dismount techniques: standard or advanced.

Related Dumbbell Exercises
1. Decline Bench Press
2. Decline Fly
3. Fly
4. Pullover