Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Thank you for signing up. That’s right, all you need to do to improve on the bench press is to switch out the barbell for a brace of dumbbells, especially if you’re looking to bulk up your chest. Muscles Worked: Prime movers are the pectoralis major, with a secondary (yet important) assist from your triceps. Your pecs are the main muscles targeted by the exercise, but as an added bonus it also works your triceps. Plus, we give you tips on how to work it into your chest training program. Don’t touch them at the top, though, because that will take some of the strain off your muscles. Using dumbbells allows a greater range of motion than using a barbell and this in turn means you can work more of the pec muscles during the exercise. It can be worth having someone check your form when first attempting this move. Maintain a neutral long spine to avoid hyperextending the neck. It’s a great exercise, sure, but its place as a workout staple is perhaps down to the fact that benching a big weight is as good for the ego as it is for your muscles. Lie on your back on a flat weight bench with your legs at either … Using a Bench Lie on a flat bench. Doing the dumbbell bench press with incorrect form will make it less effective and could increase your risk of injury. Dumbbell Bench Press. chevron_right. Pull your shoulder blades together, slightly stick out your chest, and point your palms forward. Hammer-grip dumbbell bench press By holding the dumbbells in a hammer grip – with your palms facing towards each other – you increase the … Copyright © Dennis Publishing Limited 2020. This exercise works your chest muscles, shoulders, and triceps. Medicine Ball Push Up. five chest exercises you should do instead, The Ultimate Chest Workout: Build A Big Chest In Just 28 Days, The Only Home Chest Workout You’re Ever Going To Need, The Best Fitness Trackers Of 2020: Plus, Black Friday Deals On Our Top Picks, The Best Protein Powders: Plus, Black Friday 2020 Deals, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean. With the right plan and the right discipline, you can get seriously shredded in just 28 days. They were weakest on the dumbbell bench press, … Dumbbell Bench Press How to do the dumbbell bench press. All rights reserved. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain. To take advantage of the range of movement offered by using dumbbells rather than a barbell, take the weights down past your shoulders and bring them closer together at the top of the movement. Slowly lower both dumbbells to the sides of your chest. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. By holding the dumbbells in a hammer grip – with your palms facing towards each other – you increase the load on your triceps compared with the standard grip for the bench press. Muscles worked in the dumbbell bench press. Our dumbbell bench press standards are based on 986,000 lifts by Strength Level users. Here, we tell you how to properly perform the dumbbell bench press. Start on your weaker side and you’ll soon see how much more of a challenge it is to lift one weight at a time. Coachmag™ is a registered trade mark. Don’t let the dumbbells touch. Build muscle and strength while celebrating this season. Take a look at "The King's" pectoral workouts. These routines will get you out of bed and help you get more out of your day. Pause, then press the dumbbells back to the starting position. Press the weights straight up slowly, then bring them back down to your chest. As you all know, barbell bench press and dumbbell bench press are both common and helpful for growing chest muscles. We don’t want to come over all fitness hipster here, but frankly, the barbell bench press is not an effective enough chest exercise to justify its massive popularity. Clamshell. This is the dumbbell bench press. This is the dumbbell bench press. Pause for a second at the top, then slowly bring them back down as you inhale. If you do find that one side is struggling when using dumbbells, you can then focus on building your strength on that side to balance your body. Dumbbell Squat to Overhead Press. If you have shoulder, elbow, or lower-back problems, limit the range of motion. Lying on your back on a bench, hold a pair of dumbbells directly above your sternum with your arms fully extended. The main muscles used in this exercise are: More Like This. And since barbell bench press is much more popular, I’ll show you all the benefits of dumbbell bench press. Always do this exercise properly for the best results. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other. Dumbbell Bench Press Benefits. Menu Related Blogs. Shrimp Squat. If the incline bench press targets the top of the chest it stands to reason that the decline bench press will hit the lower chest muscles harder, and you might also find with this variation that you can lift more weight when on a decline than with the flat or incline press. Treat Your Body To This 10-Minute Stretching Workout, The Best Dumbbell Exercises For All Levels Of Gym-Goer, Combat The Effects Of Sitting Too Much With This Workout, The Best Protein Bars: Plus, Tasty Black Friday Discounts, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. Lean back (carefully) and bring the dumbbells up to your chest. Dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The men were able to heft the heaviest loads on the barbell bench press, followed by the Smith machine press. Set up with the dumbbells held at chest height in a hammer grip and press them up until your arms are fully extended. The effect is to isolate each side of the body even more effectively than the standard version of the move. Set up a bench so it’s at a 45° angle and sit on the top of the slope. Wall Slide. Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. You can do this variation with either a flat bench or set it at an incline, with the latter focusing more on the upper chest muscles. The incline press works the top of the chest and the front of your shoulders harder than the standard exercise, boosting the strength of your muscles and hopefully increasing the amount you’ll be able to lift when performing the standard flat bench press. Lift the dumbbells to chest height with your palms facing forwards. The dumbbell bench press is a horizontal pressing exercise. Pause at the top, then bring the weights back down slowly. (The dumbbell press is also great if you’re training alone and don’t have a spot.) To get the most from this (or any other) exercise, you must do it properly. The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. If you’re using dumbbells rather than a barbell with the aim of evening out any strength imbalances in your body, the alternating version of the exercise is one you should get well acquainted with. High Knee Drop Lunge. The natural tendency is to let the weights drift back over your head during the lift, so focus on avoiding that.