dumbbell bench press
dumbbell bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Step 2
Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
Step 3
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
Step 4
Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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