- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Lie back on the bench and straighten your arms above you (palms facing away from you): this is the starting position.
- Slowly lower the dumbbells to your chest's level.
- Raise the dumbbells back to the starting position but without locking your arms this time.
Dumbbell bench press
![Dumbbell bench press](/images/exercises/female/bench-press-d.jpg)
Instructions
Tip!
Do not drop the dumbbells at the end of your set, this may be dangerous.
Muscles
Primary muscles -
Chest
Secondary muscles -
Shoulders
Triceps
Alternative exercises
At the gym, without equipment, to lose weight, to gain muscles ...
We have a plan for you!
I AM
A MAN
A WOMAN
I WANT TO
LOSE WEIGHT
GET FIT
BUILD MUSCLES
I WANT TO TRAIN
AT THE GYM
AT HOME
MY LEVEL IS
BEGINNER
INTERMEDIATE
ADVANCED
Great, we have the right plan for you.
DISCOVER MY PLAN