Week 139: How to Perform a Dumbbell Bench Press
- Keep It Moving PT & Wellness
- 2 days ago
- 2 min read
It's happening, y'all! Spring is in full force, the weather is (almost) perfect, and the trails are kush! Which is why you need to be strong in pushing, pulling, and need powerful legs, so this month's theme is ALL THINGS BIKE.
Exercise: How to Perform a Dumbbell Bench Press
Purpose: To build strength in the pushing muscles of the shoulders, particularly the pecs.
Who It's For: Mountain bikers, NEMBA members (IYKYK), road bikers, gravel bikers, cycle cross athletes, triathletes, unicyclers, tandem bike enthusiasts
Why We Love It: Because we need strong arms on a bike too.
Procedure:
Sit on a flat bench with a dumbbell in each hand resting on your thighs.
Lie back and bring the dumbbells to chest level, palms facing forward.
Plant your feet flat on the floor and keep your back slightly arched.
Brace your core and pull your shoulder blades back.
Press the dumbbells upward until your arms are almost fully straight.
Keep the dumbbells aligned over your chest at the top.
Lower the weights slowly until your elbows are slightly below bench level.
Repeat for the desired number of reps while maintaining control.
After the last rep, bring the dumbbells back to your thighs before sitting up.
Too hard? Go for traditional Push-Ups instead.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
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Suite 207
Burlington, MA 01803
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