How To: Dumbbell Bench Press

The barbell bench press and dumbbell bench press have their own respective functions and benefits. Those differences are important to know so you select the appropriate piece of equipment for your specific goal.

The barbell bench press and dumbbell bench press are both upper-body exercises that work the chest, anterior deltoids, and triceps but because the arms work in tandem when bench pressing a barbell, the use of that equipment enables the lifting of heavier weight, which allows for greater overload of the primary and secondary muscles and can lead to more strength gains. Conversely, the dumbbell bench press may be better for hypertrophy because your hands aren’t locked into place like they are with a barbell, as that freedom of movement allows for a stronger contraction of the chest by enabling you to achieve horizontal flexion by bringing your arms towards the midline of your body. Also to the advantage of dumbbells is that with the arms working independent of one another, using them to bench press can help prevent muscle imbalance issues from one side of the body compensating for the other.

INSTRUCTIONS

1). Select dumbbells and sit down on a flat bench with them resting on the top of your knees.

2). Kick the dumbbells up to your shoulders and lie back while maintaining the natural arch in your spine.

3). Position the dumbbells to the sides of your chest, with your palms facing away from you; your upper arms and forearms creating a 90-degree angle under them; and your elbows tucked at a 45-degree angle rather than flared out.

4). Retract and depress your scapula and push your upper back into the bench.¹ Maintain this position throughout the entire lift.

5). Brace your core and breathe out as you press the dumbbells up and inward until your arms are extended, stopping short of banging the weights together at the top.²

6). Pause and squeeze your chest.

7). Breathe in as you lower the weight toward you until you feel a slight stretch in your chest but short of feeling stress in your shoulder capsule.

8). Repeat.

For a workout routine that possibly includes the dumbbell bench press, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE

Glossary: arms, barbell, bench, bench press, chest, dumbbell, exercise, exercise equipment, goal, hypertrophy, muscle, routine, training, workout

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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.

How To: Dumbbell Bench Press

INSTRUCTIONS

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