What it does?
The bench press is a very popular and effective exercise for improving chest strength and range of motion. Using dumbbells ensures you are working both sides equally.
What you need?
Bench and dumbbells
How do you do it?
- Hold a dumbbell in each hand and sit on the bench
- Lie back on the bench with your feet on the floor
- Hold the dumbbells at chest level beside you
- Push the dumbbells up towards the ceiling straightening your arms
- Hold for a second at the top then lower the dumbbells back down
- Do 3 sets of 8-12 reps
Key Points
- Use caution when lifting weights overhead
- Take 2-3 seconds to press the dumbbells and 2-3 seconds to lower them
