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woman using dumbbells and weight bench woman using dumbbells and weight bench

Two-Arm Dumbbell Chest Press with Band

Body Part: Chest, Shoulders, Anterior Deltoids

Equipment: Bench, Dumbbells, Band or Tube

Difficulty: Intermediate


Step 1: Wrap band around the upper back/lower shoulder blade area and in the palms prior to picking up dumbbells. Lie supine with neutral spine on a bench with your feet straight and flat on the floor. Draw in and brace the abs and lock the shoulders blades back and down on the bench. Hold the dumbbells at approximately shoulder level to begin slightly out to the sides of the body in line with the chest.

Step 2: Press the dumbbells up and together until the arms are completely extended ending with them directly above the shoulders.

Step 3: Reverse the pattern and return to the starting position.

Step 4: Repeat. Maintain posture throughout. Do not arch the back or jut the head forward. Avoid letting the shoulders round, posture shift or feet lift in the air. Keep the elbows under the dumbbells to maintain balance at all times.