डम्बल बेंच प्रेस
Learn how to do डम्बल बेंच प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डम्बल बेंच प्रेस is a Dumbbells exercise that primarily targets the छाती, with secondary activation of the Triceps, कंधे. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do डम्बल बेंच प्रेस
1 - Grab the dumbbells at the right weight for your reps.
2 - Lie on your back on a bench and bring the dumbbells right above you with arms straight, at shoulder width.
Nice, you're in the starting position 👌
3 - Now, slowly lower the dumbbells by bending your elbows until they reach the sides of your upper chest.
Throughout the movement, your forearms should stay perpendicular to the floor.
4 - After a very short pause, push the dumbbells back to the starting position while squeezing your pecs.
5 - Once all reps are done, bring the dumbbells to your chest before sitting up. Then place them on your knees to set them down.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by डम्बल बेंच प्रेस
Equipment
- Dumbbells
Calories Burned Doing डम्बल बेंच प्रेस
कैलोरी कैलकुलेटर
MET 5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डम्बल बेंच प्रेस
- Type
- Dumbbells exercise
- Primary muscle
- छाती
- Secondary muscles
- Triceps, कंधे
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डम्बल बेंच प्रेस
What muscles does डम्बल बेंच प्रेस work?
डम्बल बेंच प्रेस primarily targets the छाती, with secondary engagement of the Triceps, कंधे.
How do you do डम्बल बेंच प्रेस correctly?
How to perform this exercise correctly 😎 1 - Grab the dumbbells at the right weight for your reps. 2 - Lie on your back on a bench and bring the dumbbe
Is डम्बल बेंच प्रेस good for beginners?
डम्बल बेंच प्रेस has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डम्बल बेंच प्रेस?
डम्बल बेंच प्रेस requires: Dumbbells.
What are the benefits of डम्बल बेंच प्रेस?
डम्बल बेंच प्रेस strengthens the छाती, engages the Triceps and कंधे.
What exercises are similar to डम्बल बेंच प्रेस?
Similar exercises to डम्बल बेंच प्रेस include बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस, क्लोज़ ग्रिप पुश-अप्स.
Is डम्बल बेंच प्रेस better than बारबेल बेंच प्रेस?
Both डम्बल बेंच प्रेस and बारबेल बेंच प्रेस target the छाती. Choose based on your available equipment and training goals.
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