Dumbbell Bench Press

Differentiation: Mechanics

This variation of a Chest Press is unique. Here is how: you use dumbbells - | instead of a barbell. Using dumbbells allows for wider range of motion. Using dumbbells ensures that each pectoral presses the same amount of weight. Using equal weight increases the symmetry and definition of your chest muscles. The resulting stretch better develops your outer pectoral muscles.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain two dumbbells.

4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.

5) Lie back lengthwise on the bench while holding the dumbbells near your chest.

6) Place your feet on the floor about shoulder-width apart for stability.

7) Lift the dumbbells one at a time toward your chest,

8) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.

9) Position your arms and the dumbbells up so your arms form 90-degree angles.

10) Slowly rotate the dumbbells so that your palms are facing your feet.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the dumbbells straight up over your chest, with your palms facing away from your head,

3) ...until your arms are fully extended.

4) This is the ending position.

5) Lock your elbows and hold for a count of one second.

6) Then, inhale as you lower the dumbbells to the starting position.

7) More detail shown here.

8) Repeat reps for a full set.

9) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.

Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.

Press your shoulder blades firmly into the bench while pushing up each rep.

Keep your elbows flared outward.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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