Dumbbell Bench Press

dumbbell bench press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a horizontal bench with your feet on the ground to stabilize you. Hold the dumbbells with arms outstretched and your hands are face to face.

  • Inhale and lower the dumbbells to your chest’s level. Bend your elbows and rotate your forearms to have your hands in pronated grip.

  • Press the dumbells back up and do an isometric contraction to isolate the stress on the upper chest. Exhale at the end of the movement.

This exercise works the pectoralis major and a little bit triceps and anterior deltoids.

The difference of this exercise with the barbell bench press is that there is a greater movement’s amplitude, which favors the stretching of the pectoralis major.


You can do this exercise without forearm’s rotation.

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