Dumbbell Bench Press

Also Known As
DB Bench Press
Dumbbell Chest Press
Dumbbell Bench Press is a chest exercise and primarily targets the pectoralis major. To a lesser degree, it also works the triceps brachii and the anterior deltoids.

Equipment

Dumbbells

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Dumbbell Bench Press is a fundamental upper-body exercise that primarily targets the pectoral muscles, while also engaging the deltoids and triceps. This versatile movement allows for a greater range of motion compared to its barbell counterpart, promoting balanced muscle development and reducing the risk of muscular imbalances. By utilizing dumbbells, lifters can also enhance their stabilizer muscle strength, contributing to overall shoulder stability and functional fitness. Whether you're a beginner looking to build foundational strength or an advanced athlete aiming to maximize hypertrophy, the Dumbbell Bench Press is an essential addition to any well-rounded resistance training program.

Execution

How to Execute Dumbbell Bench Press

Setup

  1. Choose an appropriate pair of dumbbells and place them on the floor near a flat bench.
  2. Sit on the edge of the bench with the dumbbells resting on your thighs, palms facing each other.
  3. Lie back on the bench, bringing the dumbbells to the sides of your chest. Your feet should be flat on the floor, and your shoulder blades should be retracted and pressed into the bench.
  4. Rotate your wrists so that your palms are facing forward. This is your starting position.

Execution

  1. Take a deep breath and press the dumbbells upward by extending your elbows. Your arms should be fully extended but not locked out at the top.
  2. Pause briefly at the top of the movement, ensuring that the dumbbells are directly above your chest.
  3. Slowly lower the dumbbells back to the starting position by bending your elbows. Control the descent to maximize muscle engagement.
  4. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully lower the dumbbells back to your thighs while still lying on the bench.
  2. Sit up and place the dumbbells back on the floor.
  3. Stand up slowly to avoid dizziness or lightheadedness.

Other Exercise Names

The exercise is also known as:

DB Bench Press
Dumbbell Chest Press

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