Chest, Hyperstrike Exercise Videos, Shoulders

Dumbbell Bench Press Restricted ROM

[Elite_video_player id=”258″]

Muscle Groups
  • Chest
  • Shoulders
  • Chest strength
  • Front deltoid strength
  • Triceps strength


The dumbbell bench press using a restricted range of motion is a good exercise to develop your chest. Stopping the motion with your elbows at 90 degrees may make the exercise a little easier on your shoulders. Performing the dumbbell bench press on the ball is also challenging for your core and gets the whole body involved in the exercise.


  • Lying on a bench with your feet firmly on the ground, hold the dumbbells directly over the chest, arms straight.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the dumbbells to the sides until your elbows are level with your torso
  • Press them back up to straight arms, preventing them from touching at the top.


  • Hunching the shoulders forward
  • Excessively arching the back
  • Hips rising off the bench