Dumbbell Bench Press
The dumbbell bench works your chest, triceps, and anterior shoulders.
How to dumbbell bench press
What are the benefits of the dumbbell bench press over the barbell bench press?
More freedom with the movement of the dumbbells, so you could potentially find it easier on your shoulders. I like to use a more neutral grip as it feels better on my shoulders.
The dumbbell bench press has a larger range of motion than the barbell bench press has as the bar limits how long you can go when bench pressing. You can also move your hands towards the midline of your body more than with a barbell. These two reasons make it a great chest builder.
As both arms have to do the same amount of work, it can help fix imbalances between the sides. With a barbell, you can overcompensate with the stronger side, which masks imbalances.
You don't need a spotter or safety pins, as you can easily put the dumbbells down if you need to. There's no chance of it crushing your throat like a barbell.
How to dumbbell bench press
- If you've got someone to hand you the dumbbells, you can lie down and get set first. If not, you'll have to rest them on your knees and use your knees to kick them back as you lie down.
- Pull your shoulders back and down just like you would with a bench press, and hold it for the whole set. Also, squeeze your glutes and drive your heels into the floor for the whole set as well.
- Lower the dumbbell. Don't flare out straight to the sides, as this puts pressure on the shoulders. Instead, come down with your arms at a roughly 45-degree angle. You can go a bit lower than you can with a barbell.
- Press the dumbbells up and inwards. Don't touch the dumbbells; they should be over the shoulders at the top. Then lower the weight in control.
What are the benefits of the dumbbell bench press over the barbell bench press?
More freedom with the movement of the dumbbells, so you could potentially find it easier on your shoulders. I like to use a more neutral grip as it feels better on my shoulders.
The dumbbell bench press has a larger range of motion than the barbell bench press has as the bar limits how long you can go when bench pressing. You can also move your hands towards the midline of your body more than with a barbell. These two reasons make it a great chest builder.
As both arms have to do the same amount of work, it can help fix imbalances between the sides. With a barbell, you can overcompensate with the stronger side, which masks imbalances.
You don't need a spotter or safety pins, as you can easily put the dumbbells down if you need to. There's no chance of it crushing your throat like a barbell.