- Chest strength.
- Front deltoid strength.
- Triceps strength.
The PowerBlock 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.