Bench Press – Dumbbell

  1. Lie flat on a bench with your feet firmly planted on the ground.
  2. Hold a dumbbell in each hand, palms facing forward, and extend your arms straight up over your chest.
  3. Lower the dumbbells slowly towards your chest, keeping your elbows wide.
  4. Pause for a moment when the dumbbells are just above your chest.
  5. Push the dumbbells back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Primary Muscles

  • Chest
  • Shoulder - Front

Secondary Muscles

  • Tricep

Results

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Date Reps Resis. RPE

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