There's nothing better than an exercise that has multiple benefits. The dumbbell bench press happens to be one of those moves — improving your upper body strength, preparing you to do pull-ups and push-ups, and enhancing your bust. Your chest (pectoralis major) muscles will be doing the majority of the work, with your shoulders and triceps also being recruited to complete the movement. Add this exercise into your upper body routine to transform your bust and increase your strength.
Here's how to do it:
- Grab a set of dumbbells (10 pounds is a great starting place), and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale, as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale, and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
- Complete three sets of 12 reps.
Feel free to increase or decrease the weight as necessary.