How to do a dumbbell bench press exercise

The dumbbell bench press is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

To begin, select a pair of dumbbells and sit on a flat bench. Lie down on the bench and position the dumbbells around the outside of the shoulder/chest area. You should feel a light stretch in the chest muscles. Ensure your lower back is arched and your chest is high. This will put your spine in the proper alignment for this exercise. If you are in the correct position, you should be able to slide you hand under the curvature of the lower back. Next, press the dumbbells upward, just short of locking the elbows. Exhale as your arms go up. Then slowly lower the dumbbells back to the starting position. Some may choose to touch the dumbbells together at the top of the movement. This is okay.




Step 1
Lie down on flat bench. Position dumbbells near outside of chest area.




Step 2
Press the dumbbell up, just short of locking elbows. Exhale as you press the weight up.




Step 3
Lower dumbbells back to start position. Repeat the exercise.