Upper Pectoralis Major

Dumbbell Bench Press

Dumbbell Bench Press


With proper form, the dumbbell bench press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.

Start Position

Lie in a supine position on a bench in the fivepoint body contact position
Grasp two dumbbells, using a closed, pronated grip, slightly wider than shoulder-width apart and Position the dumbbells over the chest with the elbows fully extended
All repetitions begin from this position

Movement Phases

Lower the weight slowly until the dumbbells touches the middle chest
Keep the wrists stiff and the forearms perpendicular to the floor and parallel to each other
Maintain the five-point body contact position
Push the dumbbells upward and very slightly backward until the elbows are fully extended

Breathing Guidelines

breathe in as you lower the dumbbell toward your chest and breathe out as you lift the dumbbell back up


Do not arch the back or raise the chest to meet the dumbbells
lowering the dumbbells too far can cause shoulder injury
Maintain control of the dumbbells at all times

primary muscles: Pectoralis Major

Secondary muscles: Anterior Deltoid, Triceps brachii

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