Main Muscle Worked: Chest (Pectoralis Major and Minor)
Other Muscles Worked: Triceps and Shoulders
Modifications: Incline Dumbbell Bench Press, and Decline Dumbbell Bench Press
The dumbbell bench press is the staple chest building exercise for dumbbell enthusiasts with many modifications existing to work the chest very effectively.
How to do one rep: Sit on the end of the bench and support dumbbells on your knees and roll onto your back while bringing your dumbbells into the air above and slightly wider than you shoulders, with palms facing forward. Force the dumbbells upwards so they come together above the centerline of your body, avoid locking out your elbows. Focus on keeping the weights balanced and your back straight and flat on the bench. Lower the dumbbells back down to your starting position, with your upper arm slightly below parralell with the ground so you feel a nice stretch across your chest.
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