DUMBBELL PRESS

Muscles Trained :
Pectoralis Major (primarily middle portion), Triceps, and Anterior Deltoid

Joint Actions :
Shoulder Horizontal Adduction, Elbow Extension

Instructions :

1. Lie supine (facing upward) on a flat bench with feet flat on the floor.
2. Grasp dumbbells with a pronated (overhand) grip and place the weight slightly wider than shoulder width at the middle chest level.
3. To begin the movement, press the weight upward way from the body.
4. Exhale throughout the upward movement phase.
5. Continue the movement until the arms are extended (straight) and the dumbbells are touching each other.
6. Lower the weight in a controlled fashion down to starting position.
7. Inhale throughout the downward movement phase.
8. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Forgetting to breathe properly.
2. Keeping the arms uneven throughout the movement instead of moving them simultaneously.
3. Bouncing weight off of chest at bottom of movement.

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