Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | 2 dumbbells |
Additional Equipment | flat bench |
Instructions
Preparation
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.Execution
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 Dumbbell Bench Press Starting Position](/data/exercisefiles/38/838.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Bench Press | Ending Position Dumbbell Bench Press Ending Position](/data/exercisefiles/39/839.jpg)
Muscles
Target | Pectoralis Major, Sternal |
Synergist | Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii |
Stabilizers | Biceps Brachii |
![Dumbbell Bench Press | Muscles Front Dumbbell Bench Press Muscles Front](/data/musclemaps/77/477.jpg)
Front
![Dumbbell Bench Press | Muscles Rear Dumbbell Bench Press Muscles Rear](/data/musclemaps/78/478.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)