Dumbbell Bench Press

Dumbbell bench press is another classic chest building exercise that targets multiple muscle groups in the upper body.  Due primarily to the flexibility of this awesome exercise, many people with shoulder injuries that prevent them from performing barbell bench press can actually incorporate dumbbell bench press into their routines with little pain and discomfort in their shoulders.

Not only is the dumbbell bench press a great way to take the stress off of your shoulder joint while you target your chest muscles, but the 3 dimensional movement of the dumbbell allows you to stimulate muscle fibers that flat barbell bench press can't even touch!

Check Out This Dumbbell Bench Press Video...

Muscles Used During The Dumbbell Bench Press Target Body Part: Chest, Shoulders, Triceps Primary Muscles: Anterior and Medial Deltoid, Triceps, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior

Starting Position: Grasp two dumbbells and lie on your back on a flat bench with your feet firmly placed on the floor or flat on a raised platform to allow you to maintain a straight back.

Pull your shoulders downward and back to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor throughout duration of this exercise.

Grasp each dumbbell with a closed, pronated grip (palms facing forward, thumbs wrapped around the handle). Press the dumbbells to a position level with or just below your eyes with the elbows fully extended. Avoid any type of wrist flexion by holding your wrists straight.

Downward Phase: Inhale and slowly lower the dumbbells in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Gently touch the dumbbells to your chest without bouncing, maintaining your straight wrist position. Keep your elbows close to your sides in order to emphasize your triceps, or flare your elbows out from your body in order to emphasize your pectoral muscles more. Maintain all points of contact with the bench and floor and avoid any arching in your lower back.

Upward Phase: Exhale and gently press upwards to full elbow extension with the dumbbells positioned at or just below the level of your eyes. Maintain your points of contact with the bench and floor. Avoid arching your back during the lift and maintain straight wrist position throughout the movement.

Special Instructions: The dumbbell bench press can also be performed with a slight arch in the lower back area (though not recommended). This position allows you to train with heavier weights as it causes the weight to target the more powerful lower pectoral muscle.

Warning: If you have a history of lower back problems, then it’s definitely not a good idea to utilize the “power lifter” approach to bench press form. It may also be a good idea to raise your legs onto the bench. This prevents your lower back from inadvertently arching while you bench press.

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