Dumbbell bench press (chest press)



  1. Sit on bench with two dumbbells.
  2. Position your feet pointing forward, and slowly lie on bench with neutral posture. 
  3. Position dumbbells perpendicular to ceiling or straight up. (See image).

How to Do:

  1. Brace the spine by drawing your belly button towards the spine and squeezing the buttocks.  Pelvis should remain stable throughout the entire exercise.
  2. Slowly lower the weight, maintaining the wrist position over the elbows.
  3. Only move as far as you can maintain balance and core (back, belly, hips, and buttocks) stability.
  4. Perform repetitions SLOWLY to enhance stabilization strength.
  5. It is important NOT to let your back arch at any time during the movement.
  6. Keep feet pointing forward.


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