DUMBBELL BENCH PRESS

As with the barbell bench press, this exercise can be done on a flat, incline, or decline bench depending on what muscular focus you want (see the descriptions with the barbell bench press). Be sure to rotate the bench choices to provide variety in your program.

1. Grasp dumbbells with an overhand grip and lie on the back on a bench, with the knees bent to 90 degrees and the feet firmly on the floor. If the feet do not reach the ground, only then can you put them on the bench. The shoulder and elbow joints should both be at a 90-degree angle.
2. Arch the back slightly, tighten the abs, and retract the scapulas. Make sure that the glutes stay in contact with the bench throughout the lift. Inhale and hold your breath.
3. Forcefully exhale as you push the dumbbells straight up until the elbows are locked.
4. Inhale as you slowly lower the dumbbells to the starting position.