Dumbbell Bench Press

The Dumbbell Bench Press is a fantastic movement that when properly performed builds the chest muscles. Dumbbell Bench Press is a great chest exercise because it can be performed using various angles to develop every part of the chest muscle. The Dumbbell Bench Press is also a fantastic chest exercise because it allows for great freedom of motion and as such engages many supporting muscles that further stimulate optimal chest development.

The movement is basically the same as the barbell bench press and the muscles used are the same. This exercise is also considered a compound movement.

The only difference in the movement is the balance. Each dumbbell must be lifted independently of one another which can be somewhat more difficult since one side of your body may be stronger than the other. However, this movement is very beneficial because it forces your weaker body part to become stronger.

How to do it?

Preparation

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

Execution

Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

Variations

Another variation of this exercise is to perform it with the palms of the hands facing each other.

Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.