Dumbbell Bench Press

Muscles involved

Chest

How to do it

1. Lie on your back on a bench with your back slightly arched and dumbbells on each side of your chest. 2. Inhale, inflating your chest, and as you exhale, push the dumbbells upward using your pectorals. 3. Hold the position for one second at the top, squeezing your chest, without touching the dumbbells together. 4. Lower the dumbbells slowly and in a controlled manner while inhaling, focusing on the eccentric phase.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Pectoralis major clavicular headPectoralis major sternal headAnterior deltoidTriceps brachii

Tips

- Keep your shoulder blades retracted and stable during the entire movement. - Do not lock your elbows at the top position. - Lower the dumbbells to where you can maintain control.

Difficulty