Chest
Dumbbell Bench Press
Dumbbell bench press
Video
Execution (step by step)
1
Dumbbells next to your shoulders, palms facing forward.
2
Squeeze shoulder blades together and down.
3
Press the dumbbells up and slightly inward.
4
Lower controlled until elbows are below the bench.
5
Greater range of motion than the barbell -- use this advantage.
Muscles
Primary
pectorals
Supporting
tricepsfront delts
Programming
| Strength | 3-4 sets x 6-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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