Dumbbell Bench Press

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Instructions Preparation Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Execution Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of the upper chest until slight stretch is felt in chest or shoulder. Repeat. Comments Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggested mount and dismount techniques: standard or advanced.

Classification  Utility: Basic  Mechanics: Compound  Force: Push Muscles Target Pectoralis Major, Sternal Synergists Pectoralis Major, Clavicular Deltoid, Anterior Triceps Brachii Dynamic Stabilizers Biceps Brachii, Short Head