Eagle
Fitness
Bench Press (Dumbbell)
The dumbbell bench press is a fundamental upper body exercise that primarily targets the chest, triceps, and shoulders. It helps to build strength and muscle mass in the pectoral muscles while also enhancing shoulder stability and tricep engagement. This versatile exercise is essential for developing upper body power and can be easily integrated into any strength training routine.
Primary Muscle Group
Type of Weight
Chest
Dumbbell
1. Setup: Position a flat bench and sit on the edge with a dumbbell in each hand, resting on your thighs.
2. Grip: Lie back on the bench, bringing the dumbbells to chest level with palms facing forward.
3. Starting Position: Engage your core, keep your feet flat on the floor, and position your arms at a 90-degree angle to your body.
4. Execution: Press the dumbbells upward by extending your arms fully until they are directly above your chest, keeping the movement controlled and steady.
5. Return: Slowly lower the dumbbells back to the starting position with your elbows bent at about 90 degrees. Repeat for the desired number of reps.
Diagram of the muscles activated:
