Dumbbell Bench Press exercise

Dumbbell Bench Press Exercise

Dumbbell Bench Press a great way to add Muscle mass in chest.

Watch how to do them correctly and puff your pecs with these tips.

Barbell Bench Press has a limitation that it does not involve the full range of motion, a limitation Dumbbell Bench Press overcomes.

Dumbbell Bench Press Start

Purpose -- To Build Muscle Mass in the upper and middle pectoral muscles.

An excellent variation to Barbell Bench Press, Dumbbell Bench Press adds the extra range of motion at the top for a complete Chest development. Also Dumbbells demand better coordination forcing the stabilizing muscles to assist as well.

Execution Technique.

This Exercise is Performed on a Flat Bench with a pair of dumbbells.

Dumbbell Bench Press Midpoint


1. Lie flat on the bench keeping your feet on floor for better balance with a dumbbell in each hand. Your back should be flat on the bench.

2. Hold the Dumbbells straight overhead, palms facing forwards.

3. Now lower the weights to your outer chest, stretching chest muscles to maximum at the bottom.

4. From this bottom position, raise the dumbbells until your arms are nearly locked out, dumbbells very close to each other.

Dumbbell bench Press with a twist for functional training

If you are using bench press to build shoulder and chest stability, try the twisted version.

In this version of dumbbell press, start the exercise with a neutral grip and elbows on your sides.

Raise the dumbbells in an explosive motion while rotating the arms such that your end up as in regular dumbbell press.

This twisting movement which twists your arms from supination to pronation trains shoulder stabilizers much better than regular bench press. Some experts believe that connective tissues around shoulders also get stronger making it a better variation for functional fitness as for athletes.

Points to remember

  • Remember exert while you exert. Take deep breathe in at the bottom position and then explode your lungs at the top of exhale while pushing the dumbbells.
  • Keep a controlled motion and avoid jerky movements

Always perform the Dumbbell Bench Press before you perform triceps. This sequence is very important because if you do triceps before chest, the triceps will fail before chest and you cannot lift heavier in Bench press thus not stimulating chest enough.

Just to it.

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