Dumbbell Bench Press

This exercise is a part of the group of dumbbell exercises for developing the chest muscles and is also known as: Dumbbell Bench Press, Dumbbell Flat Bench Press and Flat Dumbbell Bench Press.

MAIN PURPOSE OF THIS CHEST EXERCISE IS: To develop and build mass and strength the middle and outer pectoral muscles.

Dumbbell Bench Press Images :

dumbbell bench press

Position 1

bench press dumbbell

Position 2

Dumbbell Bench Press Instructions :

  • Lie on your back on a flat bench with a dumbbell in each hand.
  • Hold the weights at shoulder level and then press the weights straight over your chest.
  • Reach the position 1 with fully extended arms as shown on picture 1.
  • Then slowly lower down the dumbbells along your chest (see picture/position 2).
  • Repeat the exercise a few more times slowly.

Dumbbell Flat Bench Press Bodybuilding Tips :

This exercise is an excellent choice to gain strength and develop the upper and especially middle and outer pectoral chest muscles. It also produces: growth, strength, and muscle density for the chest, shoulders and triceps muscles.

  • Type of exercise: isolation
  • Primary Target Muscles Group: chest
  • Secondary Target Muscles Group: shoulders, triceps
  • Equipment: dumbbells, flat bench

How to perform dumbbell bench press exercise - GIF Illustration.

dumbbell bench press gif

Written by Daniel Jakov.

Related :

Chest Exercises

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