How to Perform the Dumbbell Bench Press

If you are looking to build those pectoral muscles the dumbbell bench press is a good way to go. Here are the steps to perform this exercise properly.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• a bench, exercise ball etc. something to lie flat on.
• Dumbbells

1. 
   Start/Finish position

   Lie flat on your back on your bench of exercise ball with a dumbbell in each hand. Make sure the dumbbells are even with your chest and about shoulder width apart.

2. 
   Midpoint

   Slowly push the weight up keeping the dumbbells over your chest throughout the entire movement.

3. Remember to breathe out gently and evenly while your are lifting the weight. A good way to know if you are moving at a correct pace is to count to 3 on the way up with the number 3 being the high point.

4. Slowly lower the weight, breathing in (remember to count to 3) until the weights are again even with your chest and shoulder width apart.

5. Repeat steps 2 through 4 until the desired number of repetitions are achieved.