Dumbbells bench press

Muscle

Chest

Equipment

Dumbbells

Measured in

Reps

How to do it

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands should be facing each other. Using your thighs to help raise the dumbbells up, lift one dumbbell at a time until you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be positioned just to the sides of your chest, with your upper arm and forearm creating a 90-degree angle. Ensure that you maintain full control of the dumbbells throughout the exercise. This will be your starting position. As you exhale, use your chest muscles to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest muscles. Hold for a second and then slowly lower the dumbbells back down.