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Bench Press, Dumbbell |
Type: Chest |
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The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder to get the dumbbells into position. So for more advanced gym goers, they may find that they can lift more weight with the barbell bench press. The dumbbells however have an advantage because they help to develop equal balance and coordination in the chest and triceps without one side dominating the weaker side.
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Chest
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Triceps
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Bench Press, Dumbbell Steps:
Take a dumbbell in each hand and lie on your back on a bench with feet firmly on the floor.
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Curl the dumbbells up from your sides so they are level with the chest.
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Brace the abdominals to maintain a straight back and raise the dumbbells by straightening the arms so they are positioned above the chest.
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Breathing in slowly, lower the dumbbells to mid chest level, keeping the hands in line with the elbows.
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Lower until the elbows are at right angles.
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Pause briefly, breathe out and push back upwards, by extending the arms at the elbows.
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