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Dumbbell Bench Press

Dumbbell Bench Press. Set Up. Sit on the end of the bench with the dumbbells placed of the lower quadriceps As you lie back, pop the dumbbells up one at a time to your chest Place the dumbbells along side the bottom of your pectorals and align your elbows tight

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Dumbbell Bench Press

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  1. Dumbbell Bench Press

  2. Set Up • Sit on the end of the bench with the dumbbells placed of the lower quadriceps • As you lie back, pop the dumbbells up one at a time to your chest • Place the dumbbells along side the bottom of your pectorals and align your elbows tight • Keep your feet under your knees and press through the heels

  3. Concentric Phase • Press the dumbbells toward the top of the chest • The movement is the same as the angle used for barbell bench press • Keep elbows tight while pressing • Rotation of the dumbbells is based on your preference

  4. Eccentric Phase • As the dumbbells lower, keep the elbows tight while the weight works back in alignment with the sternum • Hands should remain on the same level throughout the movement

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