Dumbbell Bench Press

Odds are, you generally start your chest workouts with this exercise.

But to finish off a dumbbells-only workout, you can aslo utilize it as a compound, heavy finisher.

The goal – Going as heavy as possible for 4 sets in the 6-8 rep range.

This range will stimulate both myofibrilar and sarcoplasmic hypertrophy.

The first one, responsible for strength gains and the second one, for bulk-muscle, bodybuilder-like growth.


  1. 1
    Grab a pair of dumbbells and lie down on the flat bench press
  2. 2
    Keep the dumbbells above your chest with elbows slightly bent
  3. 3
    Keep head rested and let the dumbbells go down to the outer sides of your lower pecs
  4. 4
    Once you feel a good stretch at the bottom, push up explosively
  5. 5
    Contract the chest up top without locking out the elbow

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