Chest Exercises: With A Bench And Some Dumbbells

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Dumbbell Chest Press

• Targets chest and triceps muscles

Directions:

1. Pick out the weight you would like to press.

2. Lie flat on your back with your feet flat on the floor.

3. Make sure your shoulder blades are touching the bench and you chest is protruding out

4. Keep the dumbbells perpendicular to your body and extend your arms upward.

5. Lower your arms down and squeeze your chest muscles to lift your arms to starting position. Then, repeat.

Incline Dumbbell Chest Press

• Targets upper chest, front shoulders, and triceps                                                                   

Directions:
1. Pick out desired weight and lie back in an incline position.
2. Lift the dumbbells to shoulder position with palms facing forward.
3. Lower the dumbbells to your side and then push them up to were your arms are extended in a parallel position.
4. Lower the dumbbells back to the starting position and repeat.

Decline Dumbbell Chest Press

• Targets upper and lower chest, front shoulders, and triceps

Directions:

1. Pick your desired weight and sit on a decline bench.

2. With you feet secure in a leg brace, lie back and position the dumbbells on the sides of your chest.

3. Push the dumbbells upward with the arms fully extended and parallel.

4. Lower the dumbbells back to starting position and repeat