Things You'll Need:
- Flat bench
- Dumbbells
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Step 1
Find a flat bench in the gym. Any bench will do as long as it lays flat. You can also use the flat bench at the barbell station, but remove the bar so it does not get in your way. Many incline benches will allow you to adjust it so it lays flat so be sure to try to adjust those if the others are taken or being used in the gym.
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Step 2
Grasp a pair of dumbbells that you can handle for at least eight repetitions. If you are used to doing the barbell bench press and have not really done the dumbbell version then you may want to stick with a light weight. This exercise is good at exposing any chest weaknesses that you have and will show you if one arm is stronger than the other. Balance is key so try a light weight until you can get used to the movement.
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Step 3
Lay down with your back on the bench. Try to keep your back as flat as possible. Also try and keep your feet flat on the floor. doing so will also help to keep your body balanced throughout the movement of the exercise. As you lay down have the dumbbells at the side of your chest, they should be at shoulder width or slightly outside of it. This will be your starting position.
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Step 4
Push up until you feel your arms come to lockout or close to it. Once you are at this position you will start to feel a contraction in your chest and tricep muscles. When you feel this contraction hold it for a split second. Remember to try and keep your back as flat as possible on the bench, if you are arching your back more than likely the weight is too heavy. If this is the case be sure to grab a lighter weight.
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Step 5
Slowly lower to your starting position and repeat for at least eight repetitions. Control and balance is key in this exercise so remember to control the movement as evenly as possible on the way up and the way down. If the weight is too much for you to handle it will show in the placement of your back or the way that you control the dumbbells throughout the exercise.
