Pectoralis Major
Primary Muscle

Chest

Secondary Muscles

Shoulders, Triceps

Equipment Required

Flat Bench, Dumbbells

Repetitions

6 – 8 Muscle Size & Strength
8 – 12 Muscle Definition

Technique

  1. Lie on a flat bench keeping your feet firmly on the floor. This exercise requires a dumbbell in each hand.
  2. Lower the dumbells as far as possible towards your chest.
  3. Hold for a brief second and then drive the weight back to that starting position.


Starting Position

DumbellChestPressStart

Finishing Position

DumbellChestPressFinish

Tips

Try not to lock out the elbows at the starting position, also do not lower the dumbbell below the chest.

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