The dumbbell bench press is an alternative to barbell pressing in which each hand moves a separate weight.

Muscle group: Chest

Steps

Sit on the edge of a flat bench with dumbbells on your thighs. Lie back, using your thighs to help bring the weights into position. Hold them beside your mid-chest about 2–3 cm above it. Slowly press the weights above your chest until your arms are straight. Do not clang them together or rotate them abruptly. Lower under control to about 2–3 cm above your chest.

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