Dumbbell Bench Press

(Read time: 2 – 3 mins)

Hey guys,

We’re bringing it #BacktoBasics with another weight resistant workout which will continue to help REDUCE body fat and INCREASE lean muscles.

Let me introduce to you… the ‘Dumbbell Bench Press

The Muscles
It’s another compound movement* which specifically works on your chest or ‘pecs’ as you may hear it called in the gym. It also works on the front of your shoulders and you may feel it working on your triceps, the back of your arms too.
*working on more than one muscle group

Warm up for at least 10 minutes on a cardio machine. Have a look at our #BacktoBasics Treadmill or Rowing introduction videos.

If you’re new to Dumbbell Bench Press, choose lighter dumbbells to start so you can concentrate on your form.

Using the form shown in the above video, do 15 reps* and always remember to breathe in when the dumbbells are close to your chest and breathe out when you push back up.
*Remember, a rep is one bench press movement, up and then back down

That’s one set*
*Remember, a set is a number of bench press movements

Now do 3 sets.

Take 30-60 seconds rest in between each set.

Remember, never be afraid to ask for some help.

After your dumbbell bench press workout, jump on either the treadmill or rowing machine and try our beginners cardio workout. Always cool down after for at least 5 minutes.

Total workout time = 40 minutes
10 mins warm up
10 mins dumbbell bench press workout
15 mins cardio
5 mins cool down

Equipment needed = Treadmill or Rowing Machine – whatever you prefer.
                                  Pair of dumbbells & bench

Enjoy your weekend… and stay positive 🙂

The AnyGym Team