Dumbbell Press

  • Alternative Names: Dumbbell bench press, flat dumbbell press, dumbbell chest press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps
  • Mechanics: Compound
  • Average Number of Sets: 4-5, of 6-8 reps
  • Variations: Close grip, single arm, alternating, decline, neutral grip, reverse grip dumbbell press
  • Alternative: Alternating floor press, medium-grip barbell bench press

The dumbbell press is one of the most popular exercises among gym trainees used for building the chest muscles. It can be included in your chest workout routine as the primary or an additional lifting exercise. For avoiding pectoral and shoulder injuries, it is generally performed after developing chest strength using the barbell variety.

Dumbbell Press Exercise Information

  • Alternative Names: Dumbbell bench press, flat dumbbell press, dumbbell chest press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps
  • Mechanics: Compound
  • Average Number of Sets: 4-5, of 6-8 reps
  • Variations: Close grip, single arm, alternating, decline, neutral grip, reverse grip dumbbell press
  • Alternative: Alternating floor press, medium-grip barbell bench press

Dumbbell vs Barbell Bench Press

Doing chest press with dumbbells helps you identify muscular imbalances and strength mismatch. Barbell pressing hides imbalances because your stronger side compensates for the weaker side, increasing the differences in strength.

Research has shown that gym trainees can gain more strength and lift 17% more weight by practicing bench press using a barbell as compared to the dumbbell version.

Moreover, the dumbbell variety helps you build bigger and stronger biceps while the barbell bench press improves your triceps mass.

Dumbbell Bench Press Benefits

  • Helps you to maintain stability throughout the entire movement by keeping a check in the amount of weight used.
  • Allows for an increased range of motion while
  • Ideal for those who train alone, as you do not need a spotter.
  • Can be performed at home if you have a pair of medium-heavy dumbbells.

How to do Dumbbell Press

Initiate the exercise by lying down on your back on a flat bench, holding a pair of dumbbells (weighing about 20-40 lb) and resting them on your thighs so that the palms of your hands are facing each other. Lift the dumbbells up using your thighs so that you can keep them at shoulder width close to your chest. Rotate your wrists to make sure the palms of your hands are facing away from your body, while your forearm is perpendicular to your upper arm.

Press the dumbbells up using your chest until you lock the arms at the top of the movement. Hold the dumbbells so that the weights are tilted at 45 degrees, making sure your elbows are in a neutral position. After holding the position for a second, slowly bring the dumbbells down back to the starting position.

Dumbbell Press

Dumbbell Bench Press Tips

  • When you are done working out, avoid dropping the weights to your sides because it can injure your shoulder muscles and other trainees exercising around you.
  • Avoid the dumbbells from colliding at the top of the lift since bouncing them together may result in a loss of stability and injure the shoulders.
  • Keep your abs under constant tension and do not arch your lower back excessively.

Variations

  1. Close Grip Dumbbell Press: Performed by holding the dumbbells in such a way that both the weights touch each other.
  2. Single Arm Dumbbell Press: Done by holding a dumbbell and then pushing it up towards the ceiling and then switching hands.
  3. Alternating Dumbbell Press: Involves pressing one dumbbell upward and retracting it and then repeating the same movement with the opposite side.
  4. Decline Dumbbell Press: Performed in the same way as the basic dumbbell press except on a decline bench.
  5. Neutral Grip Dumbbell Press: Performed by holding the dumbbells using a neutral grip so that your palms are facing each other.
  6. Reverse Grip Dumbbell Press: Involves holding the dumbbells with a supinated grip so that the palms of your hands are facing your body.

Alternative Exercises

  • Alternating Floor Press
  • Medium-Grip Barbell Bench Press

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