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Dumbbell Bench Press

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Dumbbell Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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9.2

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Excellent

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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.

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Review: Dumbbell Bench Press

Exercise Rating
8/10

Jan 20, 2016 1:10 PM: I find that when I do these my triceps and shoulders burn but I never feel anything in my chest which I thought this exercise was supposed to work on. Is this normal or am I doing it wrong?

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Tip: Dumbbell Bench Press

Exercise Rating
10/10

Jan 11, 2016 6:54 PM: I do this on my exercise ball
.

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Tip: Dumbbell Bench Press

Exercise Rating
10/10

Jan 6, 2016 10:02 AM: Can i do this on a strait table cause i dont have bench at my home

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Review: Dumbbell Bench Press

Exercise Rating
10/10

Dec 30, 2015 1:50 AM: One of my Favourite chest exercise. I'll do this one 2 time a week 3/4 set's of 15 reps! The key to succes is to do this exercise SLOWLY, let it burn. good luck!

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Review: Dumbbell Bench Press

Exercise Rating
10/10

Dec 28, 2015 8:52 AM: Love the squeeze feeling when you're bringing them up.

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Tip: Dumbbell Bench Press

Exercise Rating
10/10

Dec 13, 2015 10:42 PM: I think it's particularly good for people with long arms.

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Review: Dumbbell Bench Press

Exercise Rating
9/10

Aug 25, 2015 3:16 AM: I thought it was only for delts, but I see if it's for the chest also. I like this exercise.

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Tip: Dumbbell Bench Press

Exercise Rating
10/10

Jun 29, 2015 10:45 AM: Try using a Dumbbell Spotter
https://youtu.be/fdN7sCBoLWc

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Review: Dumbbell Bench Press

Exercise Rating
10/10

Feb 14, 2015 4:44 PM: I have great results with this exercise with dumbells. It forces both sides to work equally hard.

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Tip: Dumbbell Bench Press

Exercise Rating
8/10

Jul 8, 2014 9:28 AM: To compete with the barbell benchpress in gaining mass, i heavily suggest having access to either some incline benches or seriously heavy dumbbells

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