This is the dumbbell bench press. 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. 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. (The dumbbell press is also great if you’re training alone and don’t have a spot.) Our dumbbell bench press standards are based on 986,000 lifts by Strength Level users. Dumbbell Bench Press How to do the dumbbell bench press. The effect is to isolate each side of the body even more effectively than the standard version of the move. Pull your shoulder blades together, slightly stick out your chest, and point your palms forward. 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. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Muscles worked in the dumbbell bench press. It can be worth having someone check your form when first attempting this move. They were weakest on the dumbbell bench press, … 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. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. 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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. This is the dumbbell bench press. Here, we tell you how to properly perform the dumbbell bench press. And since barbell bench press is much more popular, I’ll show you all the benefits of dumbbell bench press. Dumbbell Squat to Overhead Press. chevron_right. If you have shoulder, elbow, or lower-back problems, limit the range of motion. The dumbbell bench press is a horizontal pressing exercise. Opting for dumbbells also trains each side in isolation, so you can’t rely on a stronger side to muscle up the weight like you can when using a barbell. The main muscles used in this exercise are: Copyright © Dennis Publishing Limited 2020. Don’t touch them at the top, though, because that will take some of the strain off your muscles. If you’re ready to look beyond the bench press, we have suggestions for five chest exercises you should do instead – one of which is the dumbbell bench press. Using a Bench Lie on a flat bench. High Knee Drop Lunge. The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. Dumbbell Bench Press. 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. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Maintain a neutral long spine to avoid hyperextending the neck. Menu Related Blogs. The dumbbell bench press is a bench press variation that can be done to boost overall strength, enhance muscle hypertrophy, and isolate areas of weakness in the bench press. Always do this exercise properly for the best results. Hammer-grip dumbbell bench press By holding the dumbbells in a hammer grip – with your palms facing towards each other – you increase the … Build muscle and strength while celebrating this season. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, is part of A360 Media LLC Fitness & Health Network. With the right plan and the right discipline, you can get seriously shredded in just 28 days. That means the arms are pressed outward and perpendicular to your body. Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly. Wall Slide. 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. Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders.