Dumbbell bench presses can be performed at the three various angles and they are the flat bench version, decline, and at an incline. But, we are mainly focusing on the flat version for now.
The main benefit of dumbbell presses, as opposed to barbell presses, is using dumbbells in this manner also allows for a greater stretch at the bottom and more efficient peak contraction at the top than a barbell press do.
Lie flat on your back on a free standing flat bench. Have your spotter hand you each dumbbell and slowly press them upward and together. When you press them upward, you want to do so in an explosive fashion. Conversely, be sure that when you lower the dumbbells you do so in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!
Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggested mount and dismount techniques: standard or advanced. Also see mount & dismount from special machine rack.
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