Dumbbells Bench Press Pronated / Neutral

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The dumbbell bench press pronated/neutral workout primarily engages the chest muscles.

The dumbbells allow for a greater range of motion, targeting the chest while also working secondary muscles.

Start by lying flat on a bench with your feet flat on the ground and your knees bent.
Hold a dumbbell in each hand with your palms facing forward (pronated grip) or facing each other (neutral grip).
Extend your arms fully and lift the dumbbells above your chest, keeping them shoulder-width apart.
Slowly lower the dumbbells towards your chest, bending your elbows and keeping them at a 90-degree angle.
Push the dumbbells back up to the starting position by extending your arms, and repeat the movement for the desired number of repetitions.

Start with a weight that challenges you but allows for proper form.
Keep your back flat against the bench and your feet firmly planted on the ground.
Focus on a controlled and slow descent, feeling the stretch in your chest muscles.
As you press the dumbbells up, squeeze your chest muscles together at the top.
Engage your core and maintain stability throughout the entire movement.
Experiment with different grip widths to find what feels most comfortable and targets your chest the best.
Don’t forget to breathe! Inhale as you lower the dumbbells and exhale as you press them up.