Dumbbell Bench Press

Dumbbell exercise like dumbbell bench press develops the chest equally well as the barbell bench press but allows a slightly greater range of motion, thus stimulating greater develop­ment. It requires more involvement of the stabiliser muscles to balance and control the dumbbells so you will probably need to use less weight.

Starting Position

• Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench.
• Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders.

The Movement

• Slowly lower the dumbbells down to your armpit area.
• Hold the position for a count of two; then press the dumbbells back to the starting position.

Tips

• Keep your hips firmly on the bench throughout the movement.
• Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch.
• Keep the dumbbells over your chest area­ do not let them travel back towards your head.

Exercises for your Chest Workouts.