Dumbbell 3-Point Bench Press

• A flat bench

1. Starting Position:

• Lie on your back on a flat bench. Ensure your head, shoulders, and buttocks are in contact with the bench.

• Bend your knees and keep your feet flat on the floor for stability.

2. Dumbbell Placement:

   • Hold a dumbbell in one hand. Extend your arm above your chest, keeping your palm facing forward. The elbow should be slightly bent.

3. Movement Phase:

   • Slowly lower the dumbbell towards your chest by bending your elbow. Keep your elbow close to your body.

   • Lower the dumbbell until it is just above your chest or until your elbow is at a 90-degree angle.

4. Pressing Phase:

   • Push the dumbbell back up to the starting position, fully extending your arm without locking the elbow.

   • Make sure to exhale during the pressing phase.

5. Repetitions:

   • Complete the desired number of repetitions with one arm, then switch to the other arm.

6. Tips:

   • Maintain a controlled motion throughout the exercise to maximize muscle engagement and minimize injury risk.

   • Ensure you keep your core engaged and spine neutral during the movement for stability.

   • Start with a light weight to ensure proper form before gradually increasing the weight.