How to Do Dumbbell Bench Presses With Perfect Form

The dumbbell bench press, also known as the dumbbell flat bench press and the dumbbell chest press, is an upper-body exercise that activates your arm, shoulder, and chest muscles. Perform the dumbbell bench press exercise by lying flat on your back on a bench. Grab a pair of dumbbells and hold them on your hips. While engaging your core and glutes, lift the dumbbells above your chest. Squeeze your shoulder blades as you lower them again until your upper and lower arms form a 90-degree angle.

For dumbbell bench presses, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Grab a pair of dumbbells and sit on the bench with the dumbbells placed in the crease of your hips. Lie back on the bench with the dumbbells still on your hips.
2. 2. Once in position, engage your core and press the dumbbells toward the ceiling. Your palms should be facing forward. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable. All repetitions should begin from this starting position.
3. 3. While maintaining a neutral wrist, slowly lower the dumbbells until your upper arms are level with your back. Your elbows should be 45 degrees away from your body and your upper and lower arms should form a 90-degree angle. Pause at the bottom of the movement.
4. 4. To begin the upward movement, squeeze your chest and begin to push the dumbbells back to the starting position. Continue to press until your arms are long with a slight bend in your elbows.
5. 5. Finish the movement at the top by squeezing your chest. Maintain distance between the dumbbells at the end of the repetition.

Including the dumbbell bench press in your weightlifting routine can have several benefits.

1. 1. Dumbbell bench presses build muscle in your upper body. With proper form, the dumbbell bench press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.
2. 2. Dumbbell bench presses allow for a full range of motion. The dumbbell bench press allows your shoulders and elbows to go through a greater range of motion than the barbell bench press.
3. 3. Dumbbell bench presses activate your stabilizer muscles. As you lift the dumbbells during this exercise, you stabilize yourself using muscles in your arms, shoulders, lower back, and core.
4. 4. Dumbbell bench presses promote muscle symmetry. By using a pair of dumbbells rather than a single piece of equipment like a barbell, the dumbbell bench press highlights muscle asymmetries you may have developed by favoring one stronger side of your body over the other.

Once you’ve mastered the basic dumbbell bench press, try one of these dumbbell bench press variations.

1. 1. Incline dumbbell bench press: Perform the incline bench press by using an adjustable bench set to a 45-degree angle. By sitting up slightly, this variation emphasizes your upper chest muscles more than a standard dumbbell bench press.
2. 2. Single-arm dumbbell bench press: If you want to focus on individual lifting form, consider practicing this unilateral version.
3. 3. Decline dumbbell bench press: By resting back on an adjustable bench with your knees raised over your shoulders, the decline bench press variation works your lower pecs and triceps more than the standard variation.
4. 4. Dumbbell floor press: By having you lie on the floor instead of a bench, the dumbbell floor press uses a more explosive movement and a shorter range of motion.
5. 5. Neutral grip dumbbell bench press: Use a neutral grip during your dumbbell bench presses if you want to focus on your triceps while putting less strain on your shoulder joints.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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