This exercise involves lying on a bench and using dumbbells to perform a chest press. It targets the chest, shoulders, and triceps muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including chest, shoulders, and triceps
- Improves upper body strength and muscle definition
- Allows for a greater range of motion compared to traditional barbell bench press
- Can be easily modified for different fitness levels by adjusting weight and reps
- Engages stabilizer muscles in the core and upper back for improved posture and balance
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.
- Pause for a moment when the dumbbells are just above your chest.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary