This exercise involves lying on a bench and using dumbbells with a neutral grip (palms facing each other) to perform a bench press. It primarily targets the chest muscles, but also works the triceps and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the chest, triceps, and shoulders
- Allows for a more natural and comfortable grip on the dumbbells
- Reduces strain on the wrists and elbows compared to a traditional bench press
- Improves overall upper body strength and muscle definition
- Can be easily modified for different fitness levels by adjusting the weight of the dumbbells
How to perform
- Lie flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight up above your chest.
- Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- Pause when the dumbbells are just above your chest, then push them back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary
Biceps
Primary