Bench presses are an excellent exercise for building up your chest muscles – the pectoralis major. Much like doing pushups, the bench press will really hit this muscle hard and help you develop a strong chest quickly.
Many people do bench presses with a barbell, but you can effectively do the exercise with a pair of dumbbells.
To do bench presses with dumbbells, lie down on a bench with a dumbbell in each hand. Hold the dumbbells at chest level and then push them upward. Don’t let your arms lock.
Pause for a moment at the height of the motion, then slowly lower the weights back down to your chest. If you have lower back problems, you can keep your knees bent during the exercise, which will help you keep your back flush on the bench, as shown in the photo.
Try doing three sets of 8 to 12 reps with a reasonably heavy pair of dumbbells. As you get stronger, increase the weight you use.
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