Dumbbell Bench Press

Dumbbell Bench Press Basics

Primary muscles worked: Pecs

Synergist Muscles: Deltoids, Triceps

Mechanics: Compound

Equipment: Dumbbells and Bench

How To Perform The Dumbbell Bench Press

• Start by grabbing a pair of dumbbells and sitting on the edge of a flat bench.
• Next, bring the dumbbells towards your chest and lay back onto the bench.
• Once your back is flat on the bench, begin to press the weight up so that your arms reach full extension; however, there are several steps that the you must perform quickly on the very first rep to set up the rest of the exercise.
• First, you must allow your upper arms to make a 90 degree angle with the middle of the body, this will put the elbows in line with the shoulders. At the same time as this motion, you should keep your forearms positioned under your elbows.  This will require a bit of balance and coordination.
• Once this position is reached, you may then press the weight up. This motion will utilize the muscles of the chest, triceps, and shoulder.
• As you near full extension, the dumbbells should be brought together so that the dumbbells touch each other once full extension is reached.
• Then perform the next rep by lowering the weight back down so that your elbows are flexed to 90 degrees, the upper arms are in line with the body, and the forearms positioned above the elbows.
• Once the desired number of repetitions are complete, slowly lower the weight down as if to complete another rep; however, move your elbows in tight, towards the body. You can then lower the weight one arm at a time towards the floor and will then release the weight. Ensure that no one is in your workout area when you release the weights to the floor.

Dumbbell Bench Press Tips

• Keep your feet in contact flat and on the ground at all times. You may need to place blocks under your feet to ensure your feet are flat on the ground.
• Keep your head, butt, and back flat on the bench as well.

Dumbbell Bench Press and Sports Application

The dumbbell bench press is a great exercise that will develop balance, strength, and coordination in the pectoral muscles. The triceps and shoulders will also benefit heavily from the exercise. Sports specifically the dumbbell bench press provides a more unstable arm movement and control position which is vital to sports. Any sports movement that requires the arm to go from a fully flexed and in tight position to full extension can benefit.