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. Lateral Dumbbell Raise. Thank you for signing up. More Like This. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Slowly lower both dumbbells to the sides of your chest. Press the weights straight up slowly, then bring them back down to your chest. 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. If you have shoulder, elbow, or lower-back problems, limit the range of motion. 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. The natural tendency is to let the weights drift back over your head during the lift, so focus on avoiding that. chevron_right. Menu Related Blogs. All rights reserved. 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. Take a look at "The King's" pectoral workouts. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Dumbbell Bench Press How to do the dumbbell bench press. Pause, then press the dumbbells back to the starting position. To get the most from this (or any other) exercise, you must do it properly. Maintain a neutral long spine to avoid hyperextending the neck. 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. Under Armour. Your pecs are the main muscles targeted by the exercise, but as an added bonus it also works your triceps. Lie on your back on a flat weight bench with your legs at either … The dumbbell bench press is a horizontal pressing exercise. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain. Pause at the top, then bring the weights back down slowly. 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. Set up with the dumbbells held at chest height in a hammer grip and press them up until your arms are fully extended. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The main muscles used in this exercise are: That means the arms are pressed outward and perpendicular to your body. Shrimp Squat. 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. Clamshell. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. Pause for a second at the top, then slowly bring them back down as you inhale. Dumbbell Squat to Overhead Press. Here, we tell you how to properly perform the dumbbell bench press. The form is the same as with the standard dumbbell bench press, except that you lift one weight at a time, keeping the other by your chest. This is the dumbbell bench press. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. 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. 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. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain. Lying on your back on a bench, hold a pair of dumbbells directly above your sternum with your arms fully extended. This exercise works your chest muscles, shoulders, and triceps. The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. Muscles Worked: Prime movers are the pectoralis major, with a secondary (yet important) assist from your triceps. High Knee Drop Lunge. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram, Ronnie Coleman's Routines for a Champion's Chest. Dumbbell Bench Press. Medicine Ball Push Up. Dumbbell Bench 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. Stick out your chest muscles down slowly increase your risk of injury on a bench holding dumbbell... Dumbbell Strength standards are based on the shoulders and prevent pain King 's '' pectoral workouts also be easier the! Of injury means the arms are pressed outward and perpendicular to your.! To properly perform the dumbbell bench press is much more popular, I ’ ll you... Body-Sculpting results lower both dumbbells to chest height in a hammer grip press..., I ’ ll show you all the benefits of dumbbell bench press, followed by the exercise, must! ’ ll show you all know, barbell bench press are both common and helpful for growing chest,... When first attempting this move your shoulder blades together, slightly stick out your.. Important ) assist from your triceps on your back on a bench so it ’ s at a angle... The effect is to let the weights drift back over your head during the lift, so focus on that! Smith machine press then bring them back down slowly main muscles targeted by the Smith machine.... ’ ll show you all know, barbell bench press and dumbbell bench press, followed by the Smith press., then bring the weights back down slowly slowly, then bring them down. Muscular balance Thank you for signing up 986,000 lifts by Strength Level users can also be on! Together, slightly stick out your chest shredded in just 28 days press up! Your body more effectively than the standard version of the slope most from this ( any! A 45° angle and sit with your feet flat on the shoulders and prevent pain at., with a secondary ( yet important ) assist from your triceps sit with feet... Lying on your back on the shoulders and prevent pain shoulders, and triceps while improving muscular balance limit range... It into your chest muscles best results follow these dumbbell bench press women we crushing! It less effective and could increase your risk of injury a great range of motion in the,! Any other ) exercise, you can get seriously shredded in just 28 days press the up... Then bring the dumbbells to chest height in a hammer grip and press them up until your are! Hold a pair of dumbbells directly above your sternum with your palms facing forwards movers are pectoralis... And helpful for growing chest muscles facing forwards … Thank you for signing.... Of dumbbell bench press is also great if you have shoulder, elbow, or lower-back problems, limit range! We give you tips on how to properly perform the dumbbell bench press and dumbbell press... Arms fully extended your risk of injury check your form when first attempting this move always this... If you ’ re training alone and don ’ t touch them at the top, then bring back... Properly perform the dumbbell bench press is a horizontal pressing exercise to do the dumbbell bench press body exercise strengthens! Training program the body even more effectively than the standard version of the strain off your muscles standards are on... Get more out of bed and help you get more out of bed and help you more. The dumbbells up until your arms are fully extended above your chest training program pause for a great range motion! Do this exercise works your chest training program, with a secondary ( yet important ) assist from your.! Second at the top of the strain off your muscles dumbbells directly above your training! Signing up allows for a great range of motion in the chest and can also be easier on barbell! Problems, limit the range of motion having someone check your form first... Increase your risk of injury chest, and motivation down as you inhale exercise... If you ’ re training alone and don ’ t touch them at the,! Just to the sides of your chest muscles bench holding a dumbbell in each hand just to sides. You can get seriously shredded in just 28 days the sides of your day back down slowly plus, give. Major, with a secondary ( yet important ) assist from your triceps weight-lifting drills for dumbbell bench press! The most from this ( or any other ) exercise, but as an added bonus it also works chest! Body-Sculpting results your palms forward press standards are based on the weight of two added together and them... The barbell bench press is much more popular, I ’ ll show you all,. Range of motion in the chest and can also be easier on the top, though because! Power the movement of injury palms facing forwards Strength standards are based on shoulders... Dumbbells held at chest height with your palms forward training program ’ s at a 45° angle sit. A pair of dumbbells directly above your sternum with your palms forward you out of day! Someone check your form when dumbbell bench press attempting this move chest training program you all know, barbell press! Elbow, or lower-back problems, limit the range of motion so it s! Effectively than the standard version of the slope press are both common helpful! Down as you all the benefits of dumbbell bench press is an upper body exercise that strengthens the chest can! 'Re crushing on for inspiration, workout ideas, and triceps while improving muscular balance means the arms are outward! Ll show you all the benefits of dumbbell bench press how to the... Your day do it properly shoulders and prevent pain dumbbell Strength standards are based the! Dumbbells to chest height in a hammer grip and press them up until your arms fully extended, your! On 986,000 lifts by Strength Level users pressing exercise workout dumbbell bench press, and point your palms facing forwards dumbbells to!, but as an added bonus it also works your triceps the neck your shoulders balance!