Palms In Dumbbell Bench Press

PreviousChest Next

Exercise Info

LevelBeginner
Muscle GroupChest
Secondary MuscleShoulders, Triceps
Exercise TypeStrength
Equipment RequiredDumbbell
Force TypePush
rating3

Tips

  1. As with most exercises, keep the rep range long. Dont stop half way down and raise the dumbbells.
  2. Control the dumbbells, and concentrate on stretch and contraction.

Instructions

  1. Set up for the palms in dumbbell bench press by sitting a set of dumbbells at the end of a flat bench.
  2. Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench.
  3. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set. 
  4. Lay back on the bench holding the dumbbells straight up above your chest with your palms facing in. This is the starting position for the movement.
  5. Slowly lower the dumbbells down as far as comfortably possible (the handles should be about level with your chest). Pause, then contract the chest and push the dumbbells back up. Do not lock your elbows out. 
  6. Repeat for desired reps.
  7. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Bring your knees up so the ends of the dumbbells are touching your thighs. Then use the weight of the dumbbells to rock back to a seated position.