Dumbell Bench Press

Dumbell Bench Press

DUMBELL BENCH PRESS

Primary muscle: Pectorals

Additional muscles: Deltoids and triceps

Avoid rounding your back during this exercise as it will strain the back and the chest muscles will be prevented from doing the work. Keep back and head flat on the bench throughout the exercise.

DUMBELL BICEP CURL

Primary Muscle: Biceps

Stand tall, maintaining good posture with our feet hip distance apart and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.

DUMBELL FLYE

Primary muscle: Pectorals

Additional muscles: Deltoids and biceps

This exercise should not be done with heavy weights or undertaken when first starting your training programme because of the pressure it places on the shoulder girdle.

DUMBELL FRONT RAISE

Primary muscle: Deltoid

Additional muscles: Trapezius and pectorals

Stand straight with your feet hip width apart and a light dumbbell in each hand and with arms hanging down in front of your thighs with your palms facing back behind you.

DUMBELL INCLINE BENCH PRESS

Primary Muscles: Pectorals

Additional muscles: deltoids and triceps

Set the bench to a 45-degree incline, lie face up on the bench with your arms extended over your chest and palms facing forward. Your hands should be shoulder width apart.

DUMBELL LATERAL RAISE

Primary muscle: Deltoids

Additional muscles: rotator cuff and trapezius

Stand with feet shoulder width apart with your knees slightly flexed and keeping your back straight. Arms slightly in front of your torso with your elbows slightly bent.

DUMBELL PULL OVER

Primary muscle: pectorals

Additional muscles: latissimusdorsi and triceps

Lie flat on a bench with your head supported and your feet in contact with the ground. Hold one dumbbell in both hands encircling it with your palms against the underside of the top plate.

DUMBELL REVERSE LUNGE

Primary muscle: Quadriceps

Additional muscles: Glutes and hamstring

Hold pair of dumbbells at arms length at your sides with feet shoulder width apart toes pointing forwards. Step back as far as possible with one leg and drop until knee nearly touches the ground keeping your torso upright.

DUMBELL LUNGE

Primary muscle: Quadriceps

Stand tall with feet hip width apart making sure toes are pointing forward, step one leg forward and keeping your knee above your ankle drop the knee of your rear leg down to the floor (but not touching).

BENCH DIP

Primary Muscle: tricep

Additional muscles: deltoids and pectorals

Place palms on a bench so they face forward place your legs out straight with heels flat on the floor. Straighten arms and move your torso forward so that you are just in front of the bench.

BENCH LEG RAISE

Primary muscles: Abdominals

Lie on a bench with legs extended straight and hold on to the top of the bench raise your legs straight up slightly lifting your lower back off the bench and hold for 3 then lower gently.

BENCH SIDE BRIDGE

Primary Muscles: Abdominals

Lie on your side and brace yourself against the bench with your arm keeping your feet on the floor with legs straight. Use your abdominal muscles to raise your body upwards and in a straight line. Your arms are just there to support.

CONCENTRATION DUMBELL CURL

Primary Muscle: biceps

Sit on the bench with your elbow resting on your inner thigh keeping your forearm straight raise the dumbbell upward toward your shoulder while only bending at the elbow. Keep the wrist straight throughout the movement.

DECLINE DUMBELL BENCH PRESS

Primary Muscle: Pectorals

Additional muscles: Deltoids and triceps

Avoid rounding the back keeping head and back flat on the bench at all times and make sure feet are secure and supported.

DECLINE DUMBELL FLY

Primary muscle: Pectorals

Additional muscles: Deltoids and biceps.

Lie on decline bench keeping head and back flat and supported at all times. Extend arms up palms facing toward each other with elbows slightly bent. Keep arms fixed in this position and slowly lower out to the side in an arc shape until weights are level with chest.

INCLINE DUMBELL FLY

Primary muscle: pectorals

Additional muscle: deltoid and biceps

Lie on bench with head and back flat and fully supported on the bench. Extend arms straight up above chest with palms facing toward each other with elbows slightly bent. Maintain arm position throughout movement lower arms to the side in an arc shape until in line with the chest.

INCLINE DUMBELL CURL

Primary muscle: biceps

Sit on the incline bench head and back flat and fully supported throughout. Curl the dumbbells up toward you then gently return to resting position.

LYING TRICEP EXTENSION

Primary Muscle: triceps

Dumbbell in each hand arms extended shoulder width apart holding them above your forehead. Bend the elbows lowering the weights slowly and down to the side of your forehead keeping your upper arms maintained in the same position.

ONE ARM ROW

Primary Muscle: Latissimusdorsi

Additional muscles: biceps and trapezius.

Keep your back flat place one arm and one knee on the bench and let the dumbbell hand down by your side. Pull the dumbbell upward and back toward your hip keeping the elbow close to your side.

SEATED DUMBELL SHOULDER PRESS

Primary muscle: Deltoids

Additional muscle: Trapezius

Place the bench in the upright position and sit on the bench with your back and head flat onto it. Dumbbell in each hand with knuckles pointing up and palms forwards and elbows down. Keep your back straight slowly press the weights upward fully extending the arms but not locking the elbows.


SEATED REVERSE FLY

Primary Muscles: Deltoids

Additional muscles: trapezius

Hold dumbbells in a neutral grip and down to the side lean torso slightly forward. Raise the dumbbells up to either side of the body making a wide arcing motion until parallel to the floor with elbows just below shoulder level.