Dumbbell Bench Press
4 SETS - 12 REPETITIONS
1. Set Up:
Choose a flat bench and place it in a stable and safe area.
Select a pair of dumbbells that you can comfortably lift for your desired repetitions.
2. Lie Down:
Sit at the edge of the bench with the dumbbells resting on your thighs.
Carefully lie back on the bench while bringing the dumbbells to your chest level.
3. Grip and Position:
Hold the dumbbells with an overhand grip (palms facing forward).
Position the dumbbells at chest level with your upper arms parallel to the ground and your elbows bent.
4. Starting Position:
Your feet should be flat on the ground and your back, head, and buttocks should be in contact with the bench.
Maintain a natural arch in your lower back.
5. Descent:
Inhale as you lower the dumbbells in a controlled manner towards the sides of your chest.
Keep your elbows at about a 45-degree angle from your body.
6. Pressing Up:
Exhale as you press the dumbbells back up to the starting position.
Focus on using your chest and shoulder muscles to push the weights.
7. Range of Motion:
Lower the dumbbells until your elbows are slightly below the level of the bench, allowing a good stretch in your chest muscles.
Press the dumbbells back up until your arms are fully extended without locking out your elbows.
8. Finish:
Once you’ve completed your set, carefully lower the dumbbells back to your thighs.
Tips for Proper Dumbbell Bench Press Form:
Controlled Movements: Perform the exercise with control, avoiding using momentum to lift the weights.
Grip and Hand Position: Hold the dumbbells with a grip that is comfortable for your wrists and shoulders.
Full Range of Motion: Lower the dumbbells until you feel a gentle stretch in your chest, and press them back up fully without locking your elbows.
Steady Tempo: Maintain a steady and deliberate tempo throughout the exercise.
Warm-Up: Perform a warm-up set with lighter weights to prepare your chest muscles.
Spotter (Optional): If using heavy weights, consider having a spotter for safety and assistance.
Avoid Bouncing: Do not bounce the dumbbells off your chest. Keep the movement controlled.
Breathing: Inhale as you lower the dumbbells and exhale as you press them back up.