Steve Pumphrey

Changing Lives Through Fitness Coaching

Dumbbell Bench Press

If you don’t have access to a full gym of equipment a few select dumbbells and a bench can do wonders for your workout. Dumbbells allow you to get better extension of your arms when performing the exercise which will help improve your range of motion. Choose a weight that’s heavier than your warm-up set, be challenging enough to hit failure in the 10 to 12 rep range. Do you have to fail with every set? No! But at least get close. Start with those dummies on your knees and roll back onto the bench. Arms should be at slight angles to your torso—not too close, not too flared out. Extend your arms (elbows) as far down as they can go and press up in an arching motion. Squeeze at the top and slowly lower them back down. When you can’t do any more, lower the weights to the floor. Do not drop them! Repeat three times.

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