How to Do the Dumbbell Bench Press

Dumbbell Bench Press, also recognized as Dumbbell Flat Bench Press and Dumbbell Chest Press, is an upper body exercise that stimulates your arms, chest muscles, and shoulder. Do the dumbbell bench press exercise while lying on a bench behind you. Grab a pair of dumbbells and hold them over your buttocks. When attaching your essence and glutes, lift the dumbbells over your chest. Squeeze your shoulder blades repeatedly until your upper and lower limbs form a 90-degree perspective.

How to Do the Dumbbell Bench Press

Here we will guide you step by step of dumbbell bench press in the proper ways.

Step#1-Get Set

Even before you begin the press, you have to equip the weight. Ideally, a friend will grant you weight if you are already lying on the bench. Though, this is not feasible. If you use light to medium weights, your best bet is to take them off the floor to your knees. Hold each dumbbell tightly, and then press your arm blades together.

From there, kick one knee up to run a dumbbell over your arm. Then, run over the other knee. (Be vigilant not to take the dumbbells too stimulating and speculate bumping your head.) While you run the last dumbbell, lie behind on the bench. It would be best if you started with both dumbbells on your chest, with your arms fully extended.

Step#2-Set the Back

When your Back is on the bench, you desire to keep your shoulder blades mutually. Furthermore, make sure your feet are actively pushing toward the floor. Doing this will help build more muscle in your body to support lifting. Think of the back muscles as the basis of this lift. By pressing your scapulas together, you are sloping the Back and connecting those muscles. When you succumb to weight, you will feel your legs tighten, almost as if they can burst the springs upwards.

Step#3-Move the dumbbells with control.

Hold your elbows at 45 degrees and begin falling weight. Evade letting your hands move from the path of your trial. Imagine that the dumbbell is in a set line, and you intend to keep it in that line. Fall weight until both dumbbells are on your chest. At the bottom of the press, the consequences should be lightly outside the caudex. Furthermore, the shoulders blades support to preserve stability at the Back and the base (downwards).

Step#4-Press the dumbbells

Once your Back is strong, and the weight rests at chest level, run the dumbbells over your chest. Be convinced to keep your curves at 45 degrees across the conveyor to have proper pressing mechanics.

Dumbbell Bench Press Variations

Once you have mastered the essential dumbbell bench press, try one of these dumbbell bench press variations.

  • Single Arm: If you desire to concentrate on particular lifting forms, think of practicing this one-sided version.
  • Incline: Press the inclination bench using a flexible bench set at an angle of 5 degrees. This variant indicates your upper chest muscles more than a conventional dumbbell bench press.
  • Decline: By holding back on a flexible bench with your hinges above your shoulders, the variation of the fall bench press executes your lower packs, and triceps work better than the typical exception.
  • Dumbbell floor press: Because you are reclining on the carpet rather than a bench, the dumbbell floor press does more atomic movement and a lower extent of movement.

Final Thoughts

A dumbbell bench press is a one-sided movement, which helps to improve your form and fix muscle imbalances. By contrast, a barbell can do your job more on one side of your chest than the other. Using dumbbells will allow more mobility than a barbell press. It, in turn, allows a larger muscle to stretch and contract better at the top of the movement.