Dumbbell Bench Press

Dumbbell bench press - an exercise from the basic set of training with free weight for the development of pectoral muscles. During its execution, not only the chest is pumped, the front deltas and triceps are also significantly loaded.

Dumbbell bench press: video

Exercise Rules

one.      Take dumbbells in your hands, lay your back on a bench, rest your feet on the floor for the whole foot Top Legal Steroids. Keep the dumbbells to the sides of your chest. This is the starting position.

2.      Turn your wrists forward so that your palms are turned back away from you. The shoulders and forearms are bent at right angles. Be sure to control the location of the dumbbells during exercise.

3.      On the exhale, lift the dumbbells from the chest in front of you shoulder width apart, straighten the elbow joints completely. Lock the position of your raised arms for a second, tighten your chest muscles, and then slowly lower your arms down. Lower your hands twice as long as you raise. Return to starting position.

four.      Perform the required number of repetitions in accordance with the program.

five.      At the end of the exercise, lift your knees bent from the floor. Expand your wrists with the inner side to each other, put dumbbells on the upper thighs and raise your torso in a sitting position. Place the dumbbells on the floor. ATTENTION: After completing the exercise, do not hold the dumbbells over you - this is dangerous for the shoulders and other parts of the body.

Variations of execution:

When performing the exercise, you can turn your hands with a neutral grip so that they look at each other. When lifting dumbbells, turn your wrists. Now palms are turned from the body. Do not perform this variation too often, as it puts a heavy strain on the shoulders.

Neutral Grip Dumbbell Bench Press

Trained athletes can perform the exercise with an extra boost. To do this, at the time of lifting the dumbbell, do a kick with your legs. Advanced athletes may not work at full amplitude: the elbow joint remains bent and triceps is ruled out.

Exercise description

The exercise has many variations of performance, which makes it universal for any type of training, with emphasis on various muscle groups at the request of the athlete.

What muscles work under such a load

During the exercise, the pectoral, anterior deltas and triceps work - this is the main block of the involved muscles. Auxiliary muscles are included indirectly in the work - these are the shoulder muscles (rotators, biceps and others), abs, buttocks, and back muscles Steroids UK Shop. This type of training forces you to use various muscles, tendons, requires coordination of movements, a sense of balance.

Distinctive features of this workout

The exercise involves many auxiliary muscles of the whole body. In addition, there are various options - the bench press can be done on a positively inclined bench, negatively, on a straight line, on the floor, on a fitball. There are a lot of shells for performing the exercise in question, which allows you to add variety to a boring workout. Using dumbbells rather than the bar allows even beginners to use the exercise - the weight of the projectile is less, it is easier to train with it.


The bench press of dumbbells is less popular in comparison with the same exercise, but with a barbell. Even in conversation and comparison of successes, the phrase how much do you squeeze from the chest? Is always heard, and the question implies the bench press. The lower popularity of the dumbbell bench press gives a slight advantage in the gym - you do not need to occupy a bar stand, carry pancakes or alternate with a bar, constantly adjusting the necessary weight on the bar.

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Some athletes have physiological characteristics that do not allow you to do a bench press. Another nice bonus is the development of coordination, which will never work out in exercises with a barbell, and an additional inclusion muscle stabilizers of the shoulder girdle.


However, there are some disadvantages to this exercise. The first - with dumbbells of considerable weight, to lie with them on a bench or to get up is a rather difficult and even dangerous process. Further, the plus in terms of coordination has its opposite in the form of a minus in muscle tension - if you overdo it with lowering the shells at the lower point, overestimate the forces with weight, then the tension is ensured.

The dumbbell press is still dangerous and the loss of control over one of the weights, or even two at once, which leads to damage to the equipment itself and to injury to the athlete or others.


The main recommendation when doing the exercise is to first train the equipment on small scales and learn how to coordinate hand movements, position of the hands, emphasis of the feet and the position of the body on the bench. No need to chase weight immediately - in the bench press the pursuit of records will serve poorly and lead to serious injury, because imbalance with 30 kg dumbbells has a seriously negative level of consequences.

Grip options

When performing a bench press on a bench, there is a neutral grip, as well as a parallel one. To choose the most suitable for ourselves, we will deal with each species in terms of performance features and muscles involved.

Neutral grip - hands are turned opposite each other, elbows move closer to the body, the amplitude of the information at the top point is less. By the principle of execution, such a bench press resembles push-ups. With this grip, there is a greater emphasis on triceps and the inside of the chest, less stress on the deltas and elbows.

Parallel grip - hands with dumbbells are looking straight, dumbbells as if form one straight line, elbows are spaced perpendicular to the body, a large range of motion. Such a grip increases the load on the external muscles of the chest, deltas, elbow joints, but reduces triceps.

Step-by-step execution technique

Now about the most important thing - the execution technique. In exercises with free weights, compliance with the correct technique is especially important, because the weight is not compensated for in any way and can cause significant harm to the health of the athlete. Recommended procedure for performing exercises on the bench:

  • if performed with an assistant, the athlete first lays on the bench so that the pelvis, body, shoulders, head are on the bench Buy Real Steroids Online. The body position is exactly in the center, then already receives both dumbbells alternately in the arms bent at the elbows;
  • if the exercise is performed independently, then we take dumbbells from the rack and sit on the bench so that they stand on the hips. Next, round off the back, pressing the chin to the chest, and carefully lie down on the bench. We hold the shells closer to the body in bent arms and after taking a lying position we begin to carry out.
  • legs are spaced at an angle of about 50..60 degrees for stability, the foot should be completely on the floor;
  • dumbbells describe a smooth arc, no sharp and jerky movements;
  • at the top point, try not to push dumbbells together;
  • the lower you lower your arms, the more pectoral muscles will stretch, but you cannot forget about safety measures;
  • hands are set apart from the body at a right angle, which does not change during the training, that is, the elbows should not be parted or brought down;

  • hand movements are performed as synchronously as possible, dumbbells are on the same line and move simultaneously in the same plane;
  • you cant roll your wrist back, doing the exercise with your hand, and not with your hand - this way you can easily earn a wrist injury;
  • to perform the exercise to failure is not necessary - when you feel that another repeat will not work, stop doing it. Feats a la "a little more, a little more" can lead to loss of control and injury.

Major mistakes

It is necessary to carry out the bench press of dumbbells meaningfully and sensibly, not to make mistakes that led athletes to disastrous consequences:

  • too much weight. Always adequately evaluate your strengths, busting with weight will lead to jerky movements instead of smoothly translational. Such jerking actions with weighting agents negatively affect the state of the body, lead to the breakdown of dumbbells from the hands, injury in case of loss of balance;
  • incorrect starting position of the body. With crossed or bent legs, an uneven spine, a tilted head, the risk of injury is extremely high;
  • the elbows are not perpendicular to the body, but are at an incomprehensible angle from it. This is quite common, especially if the athlete is engaged on a bench while lying down, without a trainer or insurer who will help with the correct setting of hands;
  • looking around, turning the head in different directions. Such actions, despite their harmlessness, can lead to loss of control over hands with heavy dumbbells, loss of balance, loss of weight, and even injury to both the neck and other muscles;
  • ignorance of the procedure for the actions of an assistant in insurance. If the athlete performs the bench press upside down, then he independently takes one dumbbell, and the second one is given to him by the assistant.

At any performance of the bench press, one does not need to push a person under the elbows, grab hands and perform other abrupt movements - the role of an assistant should be minimal and sufficient for independent performance. Urgent intervention is required only as a last resort, if the athlete no longer has the strength to climb up and risks losing weight on the floor.

Bench Press

The horizontal bench technique is classic and is described in the section above. You can supplement the description with the feature of returning from a lying position to a sitting position.

When lifting from the dumbbell bench press, you need to: bend your elbows, press the dumbbells to yourself, lower your chin, pull your knees up and jerk your legs and upper body to rise to a sitting position. Dropping a shell from hand to floor to the side is dangerous not only for your wrist, but also for nearby trainees - getting even three kilograms in the leg is completely unpleasant, not to mention the large weights.

Bench presses at an angle of 30 or 45

When performing this exercise on the bench at an angle of 30 or 45 degrees, not only the position of the bench and body is shifted, but also the emphasis on the muscles. With a positive angle of inclination (forward), the upper muscles of the chest and shoulders are more involved.

Incline Bench Dumbbell Bench Press

The technique of performance is the same as in the classical bench press of dumbbells, only it is easier to take the starting position both at the beginning of the exercise and at the end. The legs will have to be spread a little wider, as the load increases due to the slope.

And there is one more nuance - since the case does not lie flat, you can start moving out of the bench if the seat on it is not automatically adjusted when the back angle is changed. If you need to adjust the seat manually, then lift it towards you so as not to slide off the bench during the exercise.

Bench press

At home, in the absence of a bench or bench, you can perform the exercise simply on the floor. This training option does not require additional furniture or special equipment.

Dumbbell bench press lying on the floor

This type of execution has the main disadvantage - the absence of an increased amplitude of downward movement compared to the barbell, because here the trajectory of movement is limited by floor. However, with this design, ligaments, tendons and arch supports work hard.

Bench press

The dumbbell bench press on a bench upside down is more complicated than the classical one and has more restrictions. The area of ??use is small due to the large rush of blood to the head. Such an exercise is not recommended for headaches and migraines, problems with pressure, head injuries, in old age.

Dumbbell bench press lying on an incline bench upside down

This exercise option allows you to more carefully work out the lower pectoral muscles. It is performed with an assistant, since it is difficult and inconvenient to take dumbbells yourself or put them back in this version.

Single handed press

A very interesting version of the exercise. It can sometimes be found in the gym. This type of training exists and is even applied, but is more suitable for professional athletes who purposefully and precisely train all parts of the body for competitions, as well as for those who for some reason cannot perform the usual bench press with two hands at once.

One-handed dumbbell bench press

In other cases, the exercise does not give any advantages, but it requires considerable coordination, precise movements, knowledge of ones physical level of development and capabilities. Look how harmoniously this movement will fulfill Jay Cutler, Mr. Olympia 2006-2007, 20092010.

Fitball Dumbbell Bench Press

This method of training is perfect for athletes with problems with the spine, when it is difficult to perform on a tight bench Steroids Australia Online. Fitball relieves part of the load from the back, making it easier to complete.

Do not forget, however, that the fitball is not fixed on the floor as clearly as a bench, but has freedom of movement. Therefore, the performance of the press on the fitball increases the coordination load, as well as the load on the neck, abs, buttocks and legs to keep the whole body in balance.

Training Features

The format of training for the chest with a dumbbell press directly depends on the level of physical development of the athlete. It is conditionally possible to divide all trainees into 3 categories: beginners, intermediate level and advanced. Next, we list the main recommendations for each category of trainees.


The bench press of dumbbells is done at the beginning of the training (the first or second exercise), so that there are forces left for the remaining exercises. As a rule, they are engaged in the first time with a small weight, the number of repetitions is 8-12, in 3-4 approaches. Such a schedule allows you to avoid stress for the body and muscles, damage, and also gradually accustoms to coordination of movement and balance.

Average level

Exercise is used as an additional in the overall complex. With its help, you can load the various parts of the pectoral muscles, additionally work them out and "hammer".

Advanced level

Professionals do a dumbbell bench press in multiple versions, often in their interpretations of performance techniques, grip, details, combine this exercise in sets with others for a more complete effect.

Detailed bench press technique with dumbbells video

To accurately understand what is at stake, it is recommended to watch several videos with the exercise of the bench press dumbbell. A clear demonstration of the technique of execution will help you better understand the main aspects of this exercise.

Why dumbbell bench press is better than barbell

When training with small weights in the bench press of the dumbbells, the insurer is not required, since you can easily take, put or, as an extreme option, drop the dumbbells on the floor - this number will not work with the barbell.

During the exercise, co-ordination and balance training takes place, as the movement of the hands is absolutely free, which is not in the bar press. In addition, the stretching of the pectoral muscles is improved due to the possibility of lowering the arms lower. We must not forget about the grip options, which also add a more detailed study of additional muscles.

Dumbbell bench press position in the training program

Non-professional athletes have problems with the placement of exercises in their training. Let's try to answer this question as concisely as possible. The bench press is a more basic, simple, affordable exercise, including for the development of muscle mass.

Exercises with a barbell allow you to vary the weight in almost any range and build it slowly, but constantly Steroid Shop №1 in Australia. In the dumbbell press, the weight is graduated stepwise, together with the weight of the shells themselves - immediately +2 kg per arm, or even more. This is quite difficult, considering the balancing as well. For a full study of the pectoral muscles, it is recommended to put this exercise after the barbell press.

Dumbbell Bench Press and Weight Gain

Doing the bench press with dumbbells will not allow you to build up serious muscle mass. This format of breast pumping complements the main training more than is a full-fledged way to build pectoral muscles. The bench dumbbell press develops the strength of the pectoral and shoulder muscles, which affects the effectiveness of the entire workout as a whole and allows you to increase weight due to success in other exercises.

Dumbbell Bench Convenience mobility of this exercise is a definite plus - with dumbbells it is easy to change the bench, the place of training, which cannot be done when working with the barbell.

In addition, you can train with dumbbells at home - you can hardly bring a barbell home, but a couple of sets of dumbbells are easy, they wont take up much space, and are suitable for training at home for both boys and girls.

Easy start for beginners

Due to its low weight (from 0.5 kg), even the most novice athlete, who for the first time decides to pick up a training item, can do a dumbbell bench press. Light weight helps to hone the skill, avoid injuries, start training at home without special equipment or equipment. And to buy a pair of dumbbells is not difficult, unlike a bar with pancakes.

Dumbbell bench press as a way to score muscle to the quick change of shells, the bench press of the dumbbells is often used as a control shot in training the pectoral muscles. In this case, it is not necessary to run across the entire hall for other pancakes, remove old ones, hang new ones, it is enough to put 2 sets of dumbbells next to you.


The bench press of dumbbells lying in all its variations (with a neutral grip and parallel, on an inclined bench, straight, on the floor, on a fitball) is very popular among athletes of all levels of training. The versatility of its application allows you to train even absolute beginners at home. Exercise is a proven and effective way of pumping the pectoral muscles and developing hand coordination.

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