Strength And Conditioning
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Dumbbell Bench Press
EXERCISE CATEGORY: Upper Body/Multi-Joint
MUSCLES UTILIZED: Pectoralis Major, Pectoralis Minor, Deltoid (Anterior), Serratus Anterior, Triceps Brachii
UPWARD MOVEMENT – Select two dumbbells of equal weight with a closed grip. Position the feet flat on the floor and the head, shoulders, and buttocks evenly and firmly on the bench. Dumbbells should be rotated to place the thumb side of the dumbbell against the side of the chest such that both handles are in line with one another; simulate a barbell running through both dumbbell handles. Another option is to perform the exercise with the dumbbell kept in the neutral position (parallel to each other). Press the dumbbells upward and together with control. Keep the head, body, and feet in their original position. Do not arch the lower back or lift the buttocks off the bench. The wrists should remain firm and straight, the forearms almost perpendicular to the floor and the hands aligned with each other. Do not allow the dumbbells to move out of control as they are being raised. Press the dumbbells upward until the elbows are fully extended, but not locked. Bring the dumbbells together with control at the completion of the movement; do not bang the dumbbells together. Exhale as the dumbbells are lifted.
DOWNWARD MOVEMENT – Lower and separate the dumbbells with control toward the mid-chest. To maintain a stable position on the bench, lower both dumbbells at the same speed. Keep the wrists firm and straight, the forearms almost perpendicular to the floor and the hands aligned with each other. Avoid movements forward and backward or side-to-side. Lower the dumbbells to a side of the chest near the armpit even with nipple level. Dumbbells should be lowered to a side of the chest such that both handles are in line with one another; where a barbell would touch the chest. Dumbbells should not be bounced off the chest at the bottom position or arch the back to lift the chest upward. Maintain a stable position with the feet flat on the floor and the head, shoulders, and buttocks evenly and firmly on the bench. Inhale as the dumbbells are lowered.
