Dumbbell press lying down
ChestDumbbellBeginner
Loading video…
About
The dumbbell bench press is performed on a horizontal bench with a dumbbell in each hand. It targets the pectoralis major, with the anterior deltoids and triceps also playing a role. Since each arm presses and controls its own weight along an independent path, both pressing strength and control are essential.
How to do it
- 1Lower the dumbbells in a controlled manner, keeping your wrists straight; your elbows should point downward rather than flaring out to the sides.
- 2Stop when your upper arms are aligned with your torso—or sooner, if you cannot maintain a comfortable position for your shoulders.
- 3Press the dumbbells back up over your shoulders until your arms are fully extended, allowing the weights to come slightly toward each other without clashing.
- 4After the final repetition, bring the dumbbells toward your chest, pull your knees up, and use the momentum from your thighs to help you sit up, rather than dropping the weights to the sides.
- Also works
- Triceps
- Equipment
- Dumbbell
- Level
- Beginner