Bench Press (Dumbbell Standard)

Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench. 2. Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders. The Movement: 1. Slowly lower the dumbbells down to your armpit area. 2. Hold the position for a count of two; then press the dumbbells back to the starting position. Tips: • Keep your hips firmly on the bench throughout the movement. • Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch. • Keep the dumbbells over your chest area­ do not let them travel back towards your head.