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Dumbbell bench press

Keep the shoulder blades stable and the load controlled.

3 sets of 8–12 repetitions.
Posição de Dumbbell bench press
STEP BY STEP

HOW TO DO IT.

  1. 1Sit on the bench with the dumbbells resting on your thighs.
  2. 2Lie back, plant the feet and draw the shoulder blades together.
  3. 3Lower the weights with vertical forearms through a comfortable range.
  4. 4Press upward without striking the dumbbells together.
BREATHING

Inhale as you lower; exhale during the press.

Sequência de execução do exercício Dumbbell bench press
Starting position, main phase and completion of the movement.
AVOID

COMMON MISTAKES.

  • Shoulders rolling forward
  • Feet without support
  • Lowering beyond a comfortable range
ADAPT

TO YOUR LEVEL.

Easier

Use a light load or perform the exercise on the floor.

More challenging

Increase the load while maintaining the same technique.

MR MESSAGE

Stability first; power second.

CHOOSE A WORKOUT
Safety: stop if you feel sharp pain, dizziness or discomfort. If you have an injury or medical condition, seek professional guidance.

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