The dumbbell bench press is a compound exercise which targets the Pectoralis Major (Chest) and it’s very effective for building maximum size and strength. Now, dumbbells require more stabilization to perform a pressing movement so more muscles are involved; which improves unilateral strength, and you can target different muscle fibers due to the isolation of each pec.
Dumbbells are a very effective tool because you can get a really deep stretch in the muscle, and you’ll benefit by improving functional performance from having to stabilize the weights during the dumbbell press. Anyone can safely utilize dumbbells in their workout routine for increasingly better results.
In this Exercise:
- Target Muscle Group: Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: Dumbells, bench
- Difficulty: Beginner
- Begin by grabbing two dumbbells and sit on the end of a bench with dumbbells resting on your thighs.
- Now, kick both dumbbells back while you lay back on the bench so the dumbbells are level with your head on each side.
- Plant your feet, arch your back slightly and tuck your elbows at a 45-degree angle to your sides.
- Then, press the dumbbells until your arms are extended straight up but don’t lock your elbows at the top.
- Slowly lower the dumbbells back down until they are level with your head.
- Repeat for the desired number of reps.
Variations & Tips:
- You can use a neutral/hammer grip hand position for increased shoulder safety.
- Make sure to keep your elbows positioned at a 45-degree angle to your sides to protect the shoulder joint.
- Make sure your back is slightly arched which will allow you to lift more weight, and it will make the lift easier.
- Dumbbells have an advantage over barbells in that they allow you to train through a fuller range of motion to get a good stretch in the chest muscles, which is important for muscular hypertrophy.
- Dumbbells develop important stabilizer muscles which improve balance, and function during pressing movements.
Watch: How to do the dumbbell bench press
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