Dumbbell Bench Press
Dumbbell Bench Press
Targeted Muscle Groups
Primary Muscles:
- Pectorals (Chest):
Secondary Muscles:
- Deltoids (Shoulders):
- Triceps (Back of the Arms):
- Serratus Anterior (Side of the Chest):
Equipment Needed
- Dumbbells:
- Flat Bench:
Step-by-Step Guide: How to Do the Dumbbell Bench Press
Step 1: Setup
- Choose Your Weights:
- Position the Bench:
Step 2: Starting Position
- Lie Back:
- Hold the Dumbbells:
Step 3: Execution
- Press Up:
- Lower Slowly:
Step 4: Complete Repetitions
- Perform Reps:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Maintain Proper Form:
- Controlled Movements:
- Breathe Correctly:
- Mind-Muscle Connection:
Common Mistakes to Avoid
- Using Too Much Weight:
- Arching the Back:
- Flaring Elbows:
- Bouncing Weights: