Dumbbell Bench Press

The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size.

  • Main Muscle Group: Chest
  • Other Muscle(s), Triceps
  • Exercise Type: Strength
  • Equipment Required: Dumbbell
  • Mechanics: Compound
  • Force Type: Push
  • Level:  Beginner

Exercise Instructions

  • The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size. Set up for the exercise by placing a set of dumbbells at the end of a flat bench.

Tida said, if you are beginner, pick up several set of dumbbell with various weights. Start with lightly weight and go heavier if you think it’s too light

  • Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells on your thighs, and sit down on the bench.
  • To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set.
  • Lay back on the bench holding the dumbbells straight up above your chest. This is the starting position for the movement.
  • Slowly lower the dumbbells down as far as comfortable possible (the handles should be about level with your chest).

Tida said, when you take dumbbell down wide as your should width, it works for shoulder as well. You can also try with 45 degrees instead of 90 degrees( shoulder width )

  • Pause, then contract the chest and push the dumbbells back up. Do not lock your elbows out,
  • Then repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.

Tida said, right, drop the dumbbell instantly you could get injured. Raise up yours legs, bend your knees to support the dumbbell with your thighs. If you finish don’t forget to follow gym rules – keep dumbbell back to its rack

Dumbbell Bench Press Tips:

  1. The dumbbell press is a great mass builder! Make sure you use the largest range of motion possible. This ensures the muscle is getting a good stretch and contraction.
  2. Do not touch the dumbbells together at the top of the movement, but rather keep them 2-3 inches apart.
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4 thoughts on “Dumbbell Bench Press

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