Dumbbell Bench Press
Overview of the exercise
The dumbbell bench press is a variation of the famous barbell bench press. It is an exercise used to be build chest muscles and it requires a lot of stabilization throughout the exercise.
This exercise is amazing as it allows for a greater range of motion than using a barbell. Your chest muscles are the main muscles target, but this exercise also works your triceps and shoulders.
Exercise Profile:
Muscle Group Targeted: Chest
Equipment: Dumbbells
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Shoulders, Triceps
Instructions:
1. Pick up the dumbbells. If they are on the floor, make sure you pick them up with proper posture and form so you won’t injure yourself.
2. Sit down on a bench and get into position. Carefully lay back and keep the weights close to your chest. Once in position to start lifting, take a deep breath and press the dumbells until you lockout.
3. Slowly lower the dumbbells with control as far as comfortably possible. Level the handles with your chest if possible.
4. Repeat the motion for the desired number of repetitions.
Please Note: When you’re done with your set, be careful if you drop the dumbbells to the side, unless you are an experienced lifter with proper technique and use heavy weights.
Ideally you would twist the dumbbells back to the same neutral position you started with while bringing your knees up so the dumbbells can touch your thighs. Then use the weight of the dumbbells to bring yourself to and upright seated position.
Dumbbell Bench Press Tips
- Keep the weights tilted at approximately a 45 degree angle in order to keep the elbows in a neutral position.
- Do not let the dumbbells touch each other at the top. Bouncing them together can cause you to lose stability and potentially injure yourself.
- Always keep your shoulder blades tight and retracted.
- Keep your feet on the ground to ensure your body is stable.
Pro Tip: Always imagine you’re trying to push yourself away from the weight, rather than pushing with the weights.
