Dumbbell Bench Press

Dumbbell Bench Press Instructions

• Rest the DB's on your thighs. Palms should be facing each other.
• Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench. 
• This creates a stable shoulder position to press from.
• Your low back is not excessively arched as you lie down.
• Use your thighs to “bump” the dumbbells up and press them ove your chest at shoulder-width apart.
• Your hands should be in a  relatively neutral position.
• Lower the dumbbells in a controlled manner to slightly above your chest.  
• Push dumbbells back up while contracting the chest and triceps.
• Do not lock out the elbows.
• Maintain the strong shoulder position you created at the beginning from start to finish.

*Tips*

• Feel your chest and triceps loading on the descent. 
• Your hands can rotate subtly through the movement.
• Do not let your elbows excessively flare internally or externally.
• Keep your feet grounded throughout the exercise.