logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique


through 9 votes
muscles:Pectoralis MajorMuscle
synergists:BicepsMuscle, Serratus AnteriorMuscle, DeltoidsMuscle
required:Bench, Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (8)
Starting PositionExecution

Starting Position

  • pick up two dumbbells with neutral grip
  • lay down onto the weight bench evenly
  • put your head onto the weight bench, too
  • hold the dumbbells vertical across your chest
  • bend the elbows a bit to preserve the joints, the elbows are never stretched fully
  • your feet are on the ground or on the bench , they stabilize your position

Correct Execution

Related exercises for your training:

Strength Training With Dumbbells, Barbell And Kettlebell, Free Weight Exercises, Dumbbell Exercises, Pec Exercises, Chest Exercises, Strength Exercises