Exercise Guide


Pectoralis Major
Biceps, Serratus Anterior, Deltoids
rating: Ø 4.73 through 15 votes
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required:Bench, Dumbbells (2)
Variations available (8)
Starting PositionExecution

Starting Position

  • pick up two dumbbells with neutral grip
  • lay down onto the weight bench evenly
  • put your head onto the weight bench, too
  • hold the dumbbells vertical across your chest
  • bend the elbows a bit to preserve the joints, the elbows are never stretched fully
  • your feet are on the ground or on the bench , they stabilize your position

Correct Execution

  • let the dumbbells sink down slowly in a wide bow
  • head and back do not move
  • the shoulder blades move towards each other
  • if the dumbbells and your shoulders build a line, you can push the weights back up again
  • the dumbbells do not touch each other, otherwise the exercise loses intensity
  • do not swing or rotate the shoulders
  • repeat the chest exercise several times
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Related exercise lists:

Strength Training With Dumbbells, Barbell And Kettlebell, Dumbbells, Free Weights, Pecs, Chest, Strength