Dumbbell Bench Press for Chest Workout

As there is a version with dumbbells for each barbell exercise, dumbbell bench press is the dumbbell version of the barbell bench press.

As its big brother, it has the purpose of developing strength and mass of the whole pectorals muscles.

Dumbbell bench press is harder than the barbell version

The range of motion is wider, for example you can lower the weights more than a barbell because your chest won't stop the movement.

That means you usually stretch your pectorals more.

Starting to push from a lower position will obviously make it harder.

One of the advantages of doing chest press with dumbbells is that you have to control each arm individually and you are probably going to develop both sides more equally.

Also, your whole arm is working out at least to keep the balance and stability.

Dumbbell Bench Press Details


SECONDARY MUSCLES: Triceps, Shoulders

EQUIPMENT: Flat Bench, Dumbbells

TYPE: Compound

Dumbbell Bench Press


INITIAL POSITION: Lie on a flat bench holding the two dumbbells with palms facing forward. Your arms are as low as possible (your body tells you when you're stretching enough) and your forearms are vertical. Keep your feet well stable on the ground.

MOVEMENT: Push up slowly and on a vertical line keeping the dumbbells parallel to the ground till your arms are almost completely extended (but don't block your elbows) and the two dumbbells are close to each other, almost touching. Then lower the weights to the initial position.

BREATHING: Exhale when you push and inhale when you lower the weights.

TIPS and ERRORS: Keep your back always flat on the bench, if you want you can put your feet on the edge of the bench. Don't lower the weights too much, you just risk to pull some muscles, especially the external part of your pectorals.

Be Careful...Use a Spotter

I would suggest you to have someone to spot you. If I can I always try to have someone behind me to make sure that he can hold my elbows in case I lose the balance.

You really risk to injure your elbow and/or shoulder joints.


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