Dumbbell 2-Point Bench Press

Dumbbell 2-Point Bench Press Instructions

- A dumbbell (weight of your choice)

Starting Position:
1. Sit on the edge of the flat bench with a dumbbell in your dominant hand.
2. Lie back on the bench while holding the dumbbell straight up above your chest. Your arm should be fully extended.
3. Bend your knees and place your feet flat on the floor or on the bench.
4. Your non-working leg can be bent and kept in the air or positioned with your foot on the bench.

Movement Instructions:
1. Slowly lower the dumbbell toward your chest by bending your elbow until your upper arm is parallel to the ground. Keep your elbow at about a 45-degree angle relative to your torso.
2. Pause for a moment at the bottom of the movement.
3. Push the dumbbell back up to the starting position by extending your elbow, engaging your chest and shoulder muscles throughout the movement.

Breathing:
- Inhale as you lower the dumbbell.
- Exhale as you push the dumbbell back to the starting position.

Tips:
- Keep your core engaged to maintain stability throughout the movement.
- Avoid arching your back excessively; the bench should support your back.
- Start with a lighter weight if you are new to this exercise, and gradually increase as you gain strength and confidence.

Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.