Dumbbell Bench Press

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Dumbbell Bench Press

Exercise Description

Main Target Muscles

Chest

Secondary Target Muscles

Shoulders, Triceps

Workout Type

Strength

Gym Gear

Dumbbell

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Push

Target Muscle: Chest

Dumbbell Bench Press Overview

The dumbbell bench press is a phenomenal exercise performed to target the chest muscles. It is a variation of barbell bench presses.

Dumbbell bench presses are always recommended after performing the barbell bench press. This is to allow the body to develop a specific level of strength that keeps it from suffering shoulder injuries. 

The weight you lift should be a very conscious decision in this case. Ensure to pick a weight that aligns with your physical capacity in order to maintain shoulder stability and avoid injuries. Variations of this exercise include:

How to Do It

  1. Pick the pair of dumbbells in your hands, keep a neutral grip and sit down on the bench.
  2. Lay down on your back on the bench and hold the dumbbells close to your chest. 
  3. Now raise your arms and lock your elbows holding the holdings straight over your head.
  4. Slowly lower the dumbbells about the level of your chest.
  5. Contracting the chest muscles, push the dumbbells back to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Bench Press Tips

  1. Throughout the exercise, keep your chest muscles tense and do not lock your elbows. 
  2. Hold the weights at a tilted angle of 45 degrees in order to keep your elbows at a neutral position.
  3. Make sure your dumbbells don’t bounce or collide with each other as it can cause you to lose stability.
  4. Your shoulder blades should be contracted together.
  5. Keep your abs braced throughout.
  6. The lower body should not move throughout the movement.

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