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DB Bench Press: How to Perform It

DB Bench Press: How to Perform It

The DB Bench Press is an open circuit resistance exercise for the upper-body, which focuses on developing strength targeting the chest, shoulder and triceps musculature.

The DB Bench Press also increasing range of motion for the pectoralis major, thereby opening up the shoulder and decreasing imbalances.

Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits.

Very often, people use too much resistance. They push the weight towards the ceiling and then just release it on the way down.

No eccentric phase, the weights basically just drop to the floor. Make the most out of your training time and work your way up to weights that make you look respectable.

It may also be a good idea to work the triceps equally as hard as your bicep to avoid strength imbalances.

Apart from looking weird strength imbalances can also lead to injuries.

DB Bench Press Description

  1. Lay face up on a bench with arms extend and dumbbells (DB) in your hands
  2. Feet are on the ground.
  3. Remain neutral pelvic tilt – hips remain flat.
  4. Lower the DB towards the chest/shoulders.
  5. Press DB upwards and extend elbows.

DB Bench Press Targeted Musculature

  1. Pectoralis major
  2. Deltoids
  3. Triceps


DB bench press
DB Bench Press
DB Bench Press
DB Bench Press
DB Bench Press

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.