Dumbbell Bench Press

 Rating: 4.0/5.0
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Chest

Calories Burned:  442 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Anterior Deltoids
Sit on the end of a flat bench with the dumbbells resting on their ends on your knees Roll your body back onto the bench, which should enable you to comfortably move the dumbbells to a point directly above you shoulder joints (this move should be reversed at the end of the exercise, with your knees pulled in to the dumbbells and then rolling up to a sitting position).

Your hands should be about 3-4 inches wider than shoulder width, with your palms facing in the direction of your feet.
Lower the weights, with your upper arms moving directly out to the sides, to a point as low as possible without any discomfort and with your hands aligned with the center of your chest.
Press the dumbbells upward toward the center of your body. Do not allow the dumbbells to touch and do not lock your elbows at the top.
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
Do not use a bouncing motion at the bottom of the movement and always keep your buttocks on the bench.

Exercise Comments

I do not have a bench what other option do I have?
May 7, 2014 at 7:46pm
Would the shoulder press at the gym give me the same results?
August 31, 2012 at 11:03pm
Depending on the weight needed, you can try full water bottles as dumbells.
January 11, 2012 at 6:51pm

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