Dumbbell Bench

Pro Tip

If you want to emphasize your triceps more, tuck your elbows in. Leave them flared out to focus more on your chest.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points while holding two dumbbells at shoulder level with an overhand grip.
Exhale and push both of your hands up and towards each other.
Exhale as you squeeze your chest and push the dumbbells up until your arms are fully extended.
Continue pushing until your arms are fully extended and just before the dumbbells meet.
Inhale and return the dumbbells back down to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Tricep

Upper region of your tricep.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.