Dumbbell Bench Press

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Dumbbell Bench Press Information

Dumbbell Bench Press

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


7.8

Out of 10

Good

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Dumbbell Bench Press Images

Dumbbell Bench Press
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Dumbbell Bench Press
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Dumbbell Bench Press Guide

Main Muscle: Chest

  1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
  2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
  4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.

Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.

Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.

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.



Alternative Exercises For Dumbbell Bench Press

Incline Dumbbell Press

Muscle Targeted: Chest

9.6

Out of 10

Barbell Bench Press - Medium Grip

Muscle Targeted: Chest

7.8

Out of 10

Top 5 Rated Chest Exercises

  1. Incline Dumbbell Press
  2. Machine Bench Press
  3. Butterfly
  4. Smith Machine Incline Bench Press
  5. Neck Press

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of people found this tip helpful

riverricko riverricko

Tip: Dumbbell Bench Press

Exercise Rating
10/10

Jan 31, 2010 11:16 PM: Love this exercise! Get good at this, watch your bench go up! squeeze your pecs on the way up

riverricko BodyStats
Height:
5 '10" (1.78m)
Weight:
205 lbs
Bodyfat:
No Data
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maxkubiak maxkubiak

Review: Dumbbell Bench Press

Exercise Rating
10/10

Jan 27, 2010 8:21 PM: be sure to complete the motion

maxkubiak BodyStats
Height:
6 '0" (1.83m)
Weight:
175 lbs
Bodyfat:
No Data
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gretgen gretgen

Tip: Dumbbell Bench Press

Exercise Rating
8/10

Jan 20, 2010 11:50 PM: Try to inhale and exhale as long as you are doing one respective action of lowering down or lifting up the weight.

gretgen BodyStats
Height:
5 '8" (1.73m)
Weight:
114.53 lbs
Bodyfat:
No Data
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jseres jseres

Review: Dumbbell Bench Press

Exercise Rating
10/10

Jan 6, 2010 12:09 AM: Usually skip out regular bench presses to do these. Helps work out all the supporting muscle groups as well.

jseres BodyStats
Height:
6 '2" (1.88m)
Weight:
221 lbs
Up 1.0 lb
Bodyfat:
18.0 %
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tpark16 tpark16

Tip: Dumbbell Bench Press

Exercise Rating
10/10

Jan 4, 2010 8:47 PM: Flooding?

tpark16 BodyStats
Height:
5 '8" (1.73m)
Weight:
150 lbs
Down 5.0 lbs
Bodyfat:
5.0 %
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of people found this tip helpful

bsnfreak321 bsnfreak321

Tip: Dumbbell Bench Press

Exercise Rating
9/10

Jan 4, 2010 9:51 AM: as soon as you lean back throw up the dumbells so you dont waist energy keeping it at the bottom

bsnfreak321 BodyStats
Height:
5 '11" (1.80m)
Weight:
171 lbs
Up 1.8 lbs
Bodyfat:
9.9 %
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miko3000 miko3000

Tip: Dumbbell Bench Press

Exercise Rating
8/10

Jan 2, 2010 12:20 AM: Great for shocking your body instead of doing benchpress all the time.

miko3000 BodyStats
Height:
5 '7" (1.72m)
Weight:
160.6 lbs
Bodyfat:
No Data
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of people found this review helpful

3headeddragn 3headeddragn

Review: Dumbbell Bench Press

Exercise Rating
10/10

Dec 22, 2009 5:49 PM: that seems like a good one

3headeddragn BodyStats
Height:
5 '9" (1.75m)
Weight:
125 lbs
Bodyfat:
30.0 %
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jboe1 jboe1

Review: Dumbbell Bench Press

Exercise Rating
10/10

Dec 13, 2009 6:26 AM: great workout

jboe1 BodyStats
Height:
6 '4" (1.93m)
Weight:
220 lbs
Bodyfat:
10.0 %
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jonas.frid jonas.frid

Review: Dumbbell Bench Press

Exercise Rating
10/10

Dec 12, 2009 11:09 AM: The best of them all!

jonas.frid BodyStats
Height:
6 '0" (1.83m)
Weight:
223.96 lbs
Down 38.0 lbs
Bodyfat:
25.0 %
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