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Exercise Lab

Dumbbell Bench Press Restricted ROM

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Chest
  • Shoulders

Purposes

  • Chest strength
  • Front deltoid strength
  • Triceps strength

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Description

  • Lying on a bench with your feet firmly on the ground, hold the dumbbells directly over the chest, arms straight.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the dumbbells to the sides until your elbows are level with your torso
  • Press them back up to straight arms, preventing them from touching at the top.

ProTip

  • Keep your chest up

Mistakes

  • Hunching the shoulders forward
  • Excessively arching the back
  • Hips rising off the bench