Dumbbell bench press (flat, incline and decline) 

Dumbbell bench press 

 

These exercises are basically the same as the barbell bench press just instead of a barbell you will use dumbbells. Take your dumbbells(one in each hand) and put them on your thighs with your palms facing each other. Than as you lie down on the bench use your thighs to help you get the dumbbells in the starting position. The starting position is when the dumbbells are just to the sides of your chest with your palms facing away from you and with your forearms and upper arms creating a 90 degree angle. push the dumbbells with your chest in the upper position while you breathe out. At the top lock your arms and squeeze your chest, hold for a second and then lower them down in the starting position as you breathe in. That is one repetition. The lowering of the dumbbells should take twice as long as raising it.