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Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position the dumbbells to the sides of the chest with elbows under the dumbbells.

Press dumbbells up to a lockout position. At the top of the motion the dumbbells should be almost touching each other. Lower the dumbbells to the sides of the chest while keeping the elbows wide. Repeat.

Keep the chest high and shoulders back during the entire motion. This will minimize the involvement of the front deltoids placing the majority of the workload on the pectorals (chest).

Place feet firmly on the ground with a slight arch in the lower back. Make sure to keep the butt on the bench at all times. Using dumbbells, as opposed to the standard barbell bench press, allows more freedom of motion and is safer for the exerciser in that you will not have that fear of getting stuck under the barbell.

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