жим гантелей лёжа на горизонтальной скамье
 Pectoralis major
 Pectoralis minor
 Anterior deltoid
 Serratus anterior


The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles like the anterior deltoids, serratus anterior, and the triceps.

  1. The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size. Set up for the exercise by placing a set of dumbbells at the end of a flat bench.
  2. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells on your thighs, and sit down on the bench.
  3. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set. 
  4. Lay back on the bench holding the dumbbells straight up above your chest. This is the starting position for the movement.
  5. Slowly lower the dumbbells down as far as comfortable possible (the handles should be about level with your chest).
  6. Pause, then contract the chest and push the dumbbells back up. Do not lock your elbows out,
  7. Then repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.

Dumbbell Bench Press Tips:

  1. The dumbbell press is a great mass builder! Make sure you use the largest range of motion possible. This ensures the muscle is getting a good stretch and contraction.
  2. Do not touch the dumbbells together at the top of the movement, but rather keep them 2-3 inches apart.