Are you ready to embrace the challenge and transform your fitness routine? The dumbbell bench press could be your perfect ally. Whether you’re a seasoned gym-goer or just starting out, this exercise offers a world of benefits.
In the upcoming guide, we’ll take a deep dive into everything you need to know about the dumbbell bench press. From getting your form spot on to unlocking the secrets of increased strength, this classic move has something to offer everyone.
With over 6 years of experience, we are confident that we will provide the best information required.
How to do the dumbbell bench press
Step 1: Set Up
- Find a flat bench and adjust it so it’s comfortable for your body size.
- Place two equally weighted dumbbells within arm’s reach on each side of the bench.
- Lie down on the bench with your feet flat on the ground, creating a stable base.
Step 2: Grip the Dumbbells
- Reach out and grasp one dumbbell in each hand.
- Your palms should face forward, and your grip should be firm but not overly tight.
Step 3: Starting Position
- Hold the dumbbells at shoulder level, with your upper arms parallel to the ground.
- Elbows should be bent at approximately 45 degrees.
Step 4: The Press
- Inhale deeply and engage your core muscles.
- Press the dumbbells upward by fully extending your arms, but do not lock your elbows.
- Exhale as you push the weights, focusing on a smooth and controlled movement.
- Keep the dumbbells over your chest, maintaining a slight gap between them to avoid collision.
Step 5: Top Position
- At the top of the movement, your arms should be fully extended, and the dumbbells should be close together without touching.
- Hold this position briefly to ensure stability and control.
Step 6: Lowering the Weights
- Inhale as you slowly lower the dumbbells back to the starting position.
- Maintain control and avoid letting the weights drop too quickly.
Step 7: Repeat
- Complete your desired number of repetitions, usually in sets of 8-12 for muscle building.
- Focus on maintaining proper form throughout each repetition.
Step 8: Cool Down and Safety
- Once you’ve completed your sets, carefully place the dumbbells back on the floor.
- Sit up slowly, then stand up from the bench.
Golden tips:
Don’t lie flat on the bench, your back should have an arch. Here is what I mean
Related: How to do the bench press
Dumbbell bench press muscles worked
Chest Muscles (Pectoralis Major): Your chest takes centre stage in this exercise, working both the upper and lower regions for a balanced effect.
Front Shoulder Muscles (Anterior Deltoids): As you push the dumbbells, your front shoulders join the effort, helping you raise the weights.
Triceps (Triceps Brachii): The back of your upper arms gets a workout as you extend your elbows to lift the dumbbells.
Biceps (Support Role): While not the stars of the show, your biceps come into play to stabilize your movement and maintain control.
Serratus Anterior (Support Role): Along the sides of your ribcage, this muscle lends a hand in stabilizing your shoulder blades as you lift.
Upper Trapezius (Upper Portion): Think of your upper traps as the guardians of your shoulders and upper back, especially when you start lifting.
Rhomboids (Support Role): Nestled between your shoulder blades, the rhomboids pitch in to maintain stability in your shoulder blades throughout the exercise.
Related: How to do the leg curls
Dumbbell bench press workout
Beginners:
Sets: 3-4 sets
Reps: 8-12 reps
Rationale: Beginners should focus on building a solid foundation of strength and proper form and aim for a moderate weight that challenges you within the recommended rep range.
Intermediate Lifters:
Sets: 4 sets
Reps: 6-10 reps
Rationale: As you progress, you can increase the weight while slightly decreasing the reps. This encourages both muscle growth and strength development.
Advanced Lifters:
Sets: 4-5 sets
Reps: 4-8 reps
Rationale: Advanced lifters can handle heavier weights and lower reps to further enhance strength and power. However, maintain proper form and prioritize safety.
Muscle Hypertrophy (Size) Focus:
Sets: 3-4 sets
Reps: 8-12 reps
Rationale: To promote muscle growth, focus on higher reps with moderate weights. This induces metabolic stress and mechanical tension, both important for hypertrophy.
Strength Focus:
Sets: 4-5 sets
Reps: 4-6 reps
Rationale: If your main goal is to increase strength, opt for heavier weights and lower reps. This recruits more high-threshold motor units and builds maximal strength.
Endurance / Toning Focus:
Sets: 2-3 sets
Reps: 12-15 reps
Rationale: For endurance or toning, use lighter weights and higher reps. This emphasizes muscle endurance and can help achieve a leaner look.
Golden tip:
Make sure you finish a set with 1-3 reps left in the tank. Research shows that going to full failure and leaving 1-3 reps results in the same growth. However, if you don’t go to full failure you still have energy left therefore allowing you to do a better workout without fatiguing.
Related: How to do the LAT pulldown
Common Dumbbell Bench Press Mistakes
Arching Your Back Excessively: While a slight natural arch in the lower back is normal, excessive arching can lead to strain and injury. Therefore, keep your back pressed against the bench throughout the movement.
Lifting Too Heavy: Using weights that are too heavy can compromise your form and increase the risk of injury. Hence, start with a weight you can control comfortably and gradually increase as you progress… I learned this the hard way
Flaring Elbows: Allowing your elbows to point out to the sides can strain your shoulders. Therefore, make sure your elbows are at a 45-degree angle from your body to protect your shoulder joints.
Bouncing the Weights(DONT): Using momentum to bounce the dumbbells off your chest not only decreases the effectiveness of the exercise but can also lead to injury. So, control the movement through the full range of motion.
Lack of Full Range of Motion: Not lowering the dumbbells sufficiently or failing to fully extend your arms limits the effectiveness of the exercise. To solve this, lower the weights until your upper arms are parallel to the ground, and fully extend your elbows at the top.
Inconsistent Tempo: Jerky or uneven lifting can strain your muscles and joints.
Unstable Shoulder Blades: Failing to keep your shoulder blades stable and pressed into the bench can lead to improper form. Moreover, maintain a firm foundation by keeping your shoulder blades retracted throughout the movement.
Using Wrists Too Much: Your wrists should remain in a neutral position, avoid excessive bending or arching of the wrists, as this can strain your wrists and forearms.
Related: How to do the glute hamstring raises
Dumbbell bench press variations
Incline dumbbell press
This is a great exercise that primarily targets your upper chest. Moreover, this exercise is performed on an incline bench just like the incline bench press
The incline bench press is a powerful variation of the traditional bench press that targets the upper chest, front shoulders, and triceps. By adjusting the bench angle, you engage different muscle fibres, contributing to a well-rounded upper-body workout
Decline Dumbbell Bench Press:
Change things up with a decline bench to focus on your lower chest. A different angle means a different kind of burn.
Neutral-Grip Dumbbell Bench Press:
Give your shoulders a break by using a neutral grip. Palms facing each other shift the emphasis and keep your joints happy.
Single-Arm Dumbbell Bench Press:
Balance out strength and stability by lifting one arm at a time. It’s not just about the weight—it’s about control.
Dumbbell Floor Press:
Take it to the floor to work those triceps. When you’re not on the bench, you’re still building power.
Dumbbell Squeeze Press:
Bring those dumbbells close to target the inner chest. It’s all about the squeeze and that inner strength.
Alternating Dumbbell Bench Press:
Challenge your stability by going alternate. It’s not just about the lift—it’s about keeping things steady.
These variations bring excitement to your routine while targeting different muscles. Remember, technique comes first, so gradually incorporate these changes for a well-rounded workout.
These variations bring excitement to your routine while targeting different muscles. Remember, technique comes first, so gradually incorporate these changes for a well-rounded workout
Dumbbell bench press alternatives
Push-Up:
Classic bodyweight exercise to strengthen your chest, shoulders, and core. A fundamental go-to for upper body strength.
Single-Arm Dumbbell Floor Press:
Work on your chest and triceps while keeping your core engaged. Especially effective for addressing strength imbalances.
Chest Press Machine:
Guided machine exercise is perfect for beginners and isolating your chest muscles. A controlled approach to chest pressing.
Resistance Band Chest Press:
Use resistance bands to vary tension and work your chest from different angles. An adaptable, portable option.
Plyometric Push-Up:
Add explosive power to your push-up routine. Boosts upper body strength and explosiveness.
Benefits of dumbbell bench press
Upper Body Strength: The dumbbell bench press is a compound exercise that engages multiple upper body muscles, helping you build overall strength.
Muscle Development: It targets the chest, shoulders, and triceps, leading to well-rounded muscle development in the upper body.
Stabilization: Since each arm is working independently, the exercise requires greater stabilization and activates more supporting muscles.
Balanced Muscle Growth: Dumbbells allow each side of your body to work equally, helping to prevent muscle imbalances that can occur with barbell exercises.
Joint Health: Using dumbbells allows for a more natural range of motion, potentially reducing stress on the shoulder joints compared to a barbell press.
Variety: There are numerous variations of the dumbbell bench press that can target specific muscle groups or cater to individual preferences.
Equipment Availability: Dumbbells are common in most gyms, making the dumbbell bench press accessible to a wide range of people.
FAQS
Is Dumbbell Press Good for Beginners?
Certainly! Dumbbell presses can be a great starting point for beginners. They help you build strength in your upper body muscles. Just begin with lighter weights to get the hang of it and gradually increase as you feel more comfortable.
How to Do Arm Dumbbell Press?
Doing the arm dumbbell press is simple. Sit on a bench with back support, hold a dumbbell in each hand at shoulder level, and push it up while you breathe out. Extend your arms without locking your elbows, then gently lower the dumbbells while you control the movement. Remember to engage your core for stability.
What Is a Good Weight for Dumbbell Press?
Choosing the right weight depends on your fitness level. If you’re new, start with 5-10 lb dumbbells. If you’ve been at it a while, 15-30 lbs might be suitable. If you’re more advanced, you can go heavier. The key is to challenge yourself without sacrificing your form, so pick a weight that feels right for the recommended number of reps.
Is a 20kg Dumbbell Heavy?
The weight of a 20kg dumbbell can be considered heavy or light depending on your fitness level and goals. For some individuals, it might be challenging, while for others, it could be manageable. If you’re just starting, you might want to begin with lighter weights and gradually work your way up.
Is a 5kg Dumbbell Press Good?
Using a 5kg dumbbell for presses can be a good starting point, especially for beginners. It allows you to focus on proper form and gradually build strength. As you progress, you can increase the weight to continue challenging yourself and seeing improvements.
Conclusion
Embrace the power of the dumbbell bench press to shape your strength journey. With technique, dedication, and progression, you’re primed for success. Now, it’s your turn. Grab those dumbbells, follow the steps, and step into a stronger you. Your fitness evolution awaits – let’s make it happen!
About me
Hi, I am Abdullah, a guy whose passion for fitness led to his bachelor’s degree in exercise science, for me what started as a personal fascination soon transformed into a professional career. Over the last six years, I have had the privilege of guiding and supporting numerous individuals on their own fitness journeys. Whether they were beginners taking their first steps into the gym or seasoned athletes aiming to break their personal records, I have been there every step of the way, providing personalized training programs tailored to their unique needs and goals.
