Dumbell Bench Press

Free Weights: Yes Weight Machine: No

Dumbbell bench press is your safest bet if you want to work out your chest muscles. It has most of the advantages of the normal Bench Press, without a lot of the risks. (eg, the risk of a large heavy steel bar crashing down on your chest!)

• Hold the dumbbells in each hand and lie down slowly on a bench.

• Put your feet firmly on the ground. Your head, shoulder and back should be positioned firmly on the bench.

• Hold the dumbbells in such a way that your thumb is turned inwards and your palm faces in the forward direction

• Bring both the dumbbells till your chest level.

• Now, push the dumbbells up, keeping your hand straight. The dumbbells should touch each other only slightly when they are at the top position.

• Hold for few seconds in this position and then bend your arms and lower down the dumbbells slowly.

• Bring the dumbbells down to their original position and then start again.

Perform the exercise carefully. Never throw the weights; it can cause serious injuries!