How to do a dumbbell bench press

Hi, I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life.

Today, I want to talk about building perfectly sculpted chest muscles with a dumbbell chest press exercise. Many of you may be thinking that you can lift more weight when you're using a traditional bar bell but dumbbells offer a few extra benefits you may not have realized.

Balance and symmetry is really important; one side cannot compensate for the other when you have a weight in each hand. And, my main reason for choosing dumbbells is because I love that you can change your hand position at the top of the move and get a slightly deeper contraction from an increased range of motion.

Let me talk you through this sculpting move while demonstrating.

Lie down on the bench and let's talk about your foot position. You can keep your feet flat on the floor like so or place them up on the bench.

Choose your foot position based on the comfort and ease of keeping your back flat on the bench to avoid using your lumbar muscles.

Hold the dumbbells in line with your chest - palms facing forward, press the weights up and lower back down like this. To increase the focus on the inner pec muscles try rotating your palms inward at the top of the move.

You can perform a chest press at varied speeds. Remember a key to muscle building is the time your muscles are under tension so a slow and controlled movement is great for keeping your muscles working for a slightly longer time.
I find that three sets of 8-10 reps is good starting point.

Have fun and always be aware of your body position and breathing. Make sure the weights you choose are right for your level and take a slow-and-steady approach because good form will help you achieve great results!

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Posted by:
Herbalife Independent Distributor
Kelly Yew
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E: kellyyew.workfromhome@gmail.com
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