This is the dumbbell bench press. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Lift the dumbbells to chest height with your palms facing forwards. All rights reserved. Dumbbell bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. This is the dumbbell bench press. Always do this exercise properly for the best results. By holding the dumbbells in a hammer grip – with your palms facing towards each other – you increase the load on your triceps compared with the standard grip for the bench press. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Coachmag™ is a registered trade mark. Lateral Dumbbell Raise. Dumbbell Bench Press. This workout combines cardio and weight-lifting drills for serious body-sculpting results. That’s right, all you need to do to improve on the bench press is to switch out the barbell for a brace of dumbbells, especially if you’re looking to bulk up your chest. The effect is to isolate each side of the body even more effectively than the standard version of the move. Take a look at "The King's" pectoral workouts. Lean back (carefully) and bring the dumbbells up to your chest. It’s a great exercise, sure, but its place as a workout staple is perhaps down to the fact that benching a big weight is as good for the ego as it is for your muscles. Muscles worked in the dumbbell bench press. You can do this variation with either a flat bench or set it at an incline, with the latter focusing more on the upper chest muscles. Lying on your back on a bench, hold a pair of dumbbells directly above your sternum with your arms fully extended. Maintain a neutral long spine to avoid hyperextending the neck. Dumbbell Squat to Overhead Press. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain. These routines will get you out of bed and help you get more out of your day. Set up with the dumbbells held at chest height in a hammer grip and press them up until your arms are fully extended. Press the weights straight up slowly, then bring them back down to your chest. Using a Bench Lie on a flat bench. To take advantage of the range of movement offered by using dumbbells rather than a barbell, take the weights down past your shoulders and bring them closer together at the top of the movement. Medicine Ball Push Up. Clamshell. Slowly lower both dumbbells to the sides of your chest. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other. And since barbell bench press is much more popular, I’ll show you all the benefits of dumbbell bench press. Treat Your Body To This 10-Minute Stretching Workout, The Best Dumbbell Exercises For All Levels Of Gym-Goer, Combat The Effects Of Sitting Too Much With This Workout, The Best Protein Bars: Plus, Tasty Black Friday Discounts, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. 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Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. Here, we tell you how to properly perform the dumbbell bench press. Dumbbell Bench Press How to do the dumbbell bench press. If the incline bench press targets the top of the chest it stands to reason that the decline bench press will hit the lower chest muscles harder, and you might also find with this variation that you can lift more weight when on a decline than with the flat or incline press. As you all know, barbell bench press and dumbbell bench press are both common and helpful for growing chest muscles. chevron_right. Hammer-grip dumbbell bench press By holding the dumbbells in a hammer grip – with your palms facing towards each other – you increase the … Shrimp Squat. Lie on your back on a flat weight bench with your legs at either … Start on your weaker side and you’ll soon see how much more of a challenge it is to lift one weight at a time. That means the arms are pressed outward and perpendicular to your body. The incline press works the top of the chest and the front of your shoulders harder than the standard exercise, boosting the strength of your muscles and hopefully increasing the amount you’ll be able to lift when performing the standard flat bench press. The dumbbell bench press is a bench press variation that can be done to boost overall strength, enhance muscle hypertrophy, and isolate areas of weakness in the bench press. To get the most from this (or any other) exercise, you must do it properly. five chest exercises you should do instead, The Ultimate Chest Workout: Build A Big Chest In Just 28 Days, The Only Home Chest Workout You’re Ever Going To Need, The Best Fitness Trackers Of 2020: Plus, Black Friday Deals On Our Top Picks, The Best Protein Powders: Plus, Black Friday 2020 Deals, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean.