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Exercise Benefits With Proper Form & Technique

Bench Press With Dumbbells

through 5 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle
synergists:Serratus AnteriorMuscle, DeltoidsMuscle
required:Bench, Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (11)
Starting PositionExecution

Starting Position

  • pick up two dumbbells
  • lay down onto the bench
  • hold the weights across your shoulders, the arms are not fully stretched
  • the elbows the turned outwards, the arms are vertically to the body
  • the palms of your hands point your feet

Correct Execution

  • do not move the weights across your head, keep them in the clavicle area
  • push the weights up
  • head and back remain in a line and do not lift off the bench
  • arms are not fully stretched
  • hold the weights up for a brief moment
  • then let them sink down again
  • repeat the dumbbell exercise several times