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Bench Press

(11 user ratings)     views   views: 66872

Type basic
Mechanics compound
Direction push
Equipment 2 dumbbells
Additional Equipment flat bench
x Rate Bench Press

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp dumbbells, sit on edge of flat bench and put dumbbells on thighs. Lie in supine position, push dumbbells up above chest and keep arms slightly flexed. Let elbows point to sides.


Lower dumbbells with elbows moving out to sides while forearms keep pointing up. As elbows reach height of bench pad press dumbbells up. Keep arms slightly flexed. Repeat.

Variations / Comments

Optionally put heels on edge of bench to avoid hollow back.

Dumbbell Bench Press Starting Position Starting Position
Dumbbell Bench Press Ending Position Ending Position


Target Pectoralis Major, Sternal
Synergist Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii
Stabilizers Biceps Brachii
Dumbbell Bench Press Muscles Front
Dumbbell Bench Press Muscles Rear
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