- Lie on your back on a bench, hold a pair of right chest up and out dumbbells.
- Your feet should be firmly planted and fixed on the floor for stability, your legs slightly apart.
- And your back and head against the banking firm.
- Push the dumbbells up with a tilted movement so that almost touch when your arms are extended.
- Slowly lower the dumbbells to the starting position.
- Pause and repeat.
Tips for a better result when making
dumbbell bench press
- Make sure your head and shoulder blades remain in contact with the bench and your lower back to maintain a natural arch during movement. If you have to arch your back too low to lift the weights, that means you’re using too much weight.
- Do not crash when lift weights. That takes stress to your muscles.
- Lower the weights as much as possible in the natural range of motion. If you stop before or you spend your comfort zone you risk suffering a strained shoulder and limit the profits that can give you this exercise.
- Floor and extend your arms without rotating shoulders or wrists flip. The dumbbells should be exactly perpendicular to your body at the beginning and at the end of the movement.
Below is a video where the bench press with dumbbells shown: