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Rack the dumbbell up to shoulder in a neutral grip, elbow in tight to the chest. ... Close Grip Chest Press. Lie faceup on a mat or bench with a dumbbell in each hand at chest level, palms facing ...
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement , with the primary muscles involved being the pectoralis major , the anterior deltoids , and the triceps brachii .
Men's Health Fitness Director Ebenezer Samuel demonstrates how to perform the bench press, a core strength training exercise.
For example, swap that out of the dumbbell bench press if you’re currently barbell benching during a chest or push day. If you’re currently performing back squats, try the barbell split squat ...
Weight plates may incorporate holes for ease of carrying (called "grip plates") or be solid discs (especially those used for competition). Non-competition plates often have variable diameters and widths, such as on the adjustable dumbbells pictured right, with heavier plates generally being larger in diameter, thickness, or both.
Smith machine bench press. The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.