Bench Press (Dumbbell)
Muscle Group(s)
Primary: Chest
Secondary: Shoulders, Triceps
Workout Description
Much like the Barbell Bench Press, the Dumbbell Bench Press is great for building strength. However, isolating the weight on each arm helps you improve muscle imbalances in your chest and shoulders. This helps you identify & isolate unilateral deficiencies and imbalances in your upper body.
Sets & Reps
SETS & REPS will differ depending on your result goals
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With 30%-50% of your 1 rep max for 3 – 6 reps to tax the muscle and gain overpowering strength.
You will need 60%-80%% of your 1 rep max for 7-12 reps if bigger muscles are your thing.
With 30%-50% of your 1 rep max push through 25+ reps in a slow & controlled manner.
1. Grab a pair of dumbbells, sit on a flat gym bench, and place both weights on top of your thighs.
2. Bring your shoulders back, engage your abs, take a breath, and flex your arms.
3. Kick both dumbbells up with your thighs as you lie back.
4. With your arms straight and dumbbells over your chest, dig your shoulder blades into the bench and place your feet flat on the floor.
5. Take another breath and lower both dumbbells to your sides. Keep your elbows Somewhat tucked.
6. Lower the weights until your elbows are at torso level.
7. Press both dumbbells to the starting position, bringing them together as you exhale.
Tracking calculator coming soon in future update. Currently testing & finalizing while in this Beta Release.
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