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Dumbbell Press

dumbbell bench press exerciseEquipment Required: a pair of dumbbells and a flat bench.


  1. Lie on a flat bench with feet on the floor and a dumbbell in each hand.
  2. With the palms facing either forward or to each other (as in the image), push the dumbbells so that they are directly above the shoulders.
  3. Lower the dumbbells towards the sides of the chest, so that they are at the level of the shoulders.
  4. Press the weights back up to the starting position.

Key points to remember


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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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