Technique
- Lie on your back on the floor holding a dumbbell in each hand, arms straight and vertical.
- Lower the weights until your elbows lightly touch the ground.
- Press the dumbbells upward until your arms are locked straight.
Form tips
- Focus on pushing your lower back into the floor.
Logging: Total weight used.
Muscles
Strength
Primary
- Shoulders
- Chest
Secondary
- Biceps
- Serratus anterior
- Triceps
- Forearms
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Pectoralis major (sternal head)
- Serratus anterior
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Other disciplines
Joint movements
trains stretches
Variations
Dumbbell bench press
Beginner
Barbell bench press
Beginner - Elite
Kettlebell bench press
Beginner
Close grip bench press
Beginner
Floor barbell press
Beginner
View Similar Exercises
View Similar Exercises
Machine chest press
Beginner
Incline barbell bench press
Beginner
Incline dumbbell bench press
Beginner
Neutral-grip machine chest press
Beginner
Knee pushup
Beginner
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