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Chest Workout (2) – Dumbbell Bench Press

December 9th, 2007 · 1 Comment ·


After looking at barbell bench press, let’s look at another similar workout for chest. The main muscle being worked out is chest (pectoralis). Triceps and shoulders are involved too. Therefore, it is a compound exercise.

I do both barbell bench press and barbell dumbbell bench press. Both has its own advantages – dumbbell benches allows you to work each side of the chest independently and they incorporate more stabilizer muscles whereas barbell benches will allow you to lift more weight.



  1. Sit on the edge of a flat bench with dumbbells on your knees. Lie back.
  2. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground.
  3. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. Make sure you keep the weights balanced and under control. Exhale as your arms go up.
  4. Then, follow the same path downward in a slow and controlled fashion. Inhale when you are doing this.

Watch the video below:



  • You can do the lift up movement in an explosive fashion.
  • Do not lock your elbows out at the top.
  • Some people prefer to bang the weights at the top. No, you do not have to do so.
  • Keep your wrists straight. If you suffer from wrist pain when you lift the weight, check out the article of How To Prevent Wrist Pain From Your Weight Training.
  • Some people prefer to put the feet on the bench. Personally, I prefer to keep the feet firmly pressed down on the floor for stability purpose.




Category: Chest

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1 response so far ↓
  • ryan // Aug 16, 2008 at 3:30 AM

    I do both barbell bench press and barbell bench press. <– i’m sure thats not what u meant but good post other than that

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