Step 1. Lie on your back holding the sides of a dumbbell. The dumbbell bench press is a bench press variation that can be done to boost overall strength, enhance muscle hypertrophy, and isolate areas of weakness in the bench press. The dumbbell press falls within the horizontal pressing domain, which also includes: barbell bench press, push ups, and angular variations (decline, incline, etc). Renegade Row: 4 x 10 4 x 10 (per side) 0 60: 2010 2010 A Neutral Shoulder Press for the Medial Deltoids. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. It is however highly recommended because of the lower risk of injury, or at least as a complementary exercise to the version with the bar to vary the work of the muscles. Grab the dumbbell with both hands holding only one end and hold it above your chest similar to if you were doing a press. In the below sections, we discuss those benefits and go over the dumbbell bench press variations that all can be integrated into your current training program. Lifters who are looking to increase bench press strength and upper body mass can build in overhead pressing to diversify their pressing strength and better balance out upper body training programs. Keep your back against the bench, avoid arching too much. 2 – Without twisting your shoulders or your hips, press the weight up to full arm extension and then lower it … Ideally, the descent phase should be roughly twice as long as the ascent. Some lifters may get shoulder/elbow/wrist pain from pressing with a barbell (while others don’t). Avoid hitting the dumbbells, stop just before. This exercise works your chest muscles, shoulders, and triceps. Renegade Rows - … Below are the key exercises stressed during the dumbbell bench press. Additionally, the unilateral demands of dumbbell bench pressing has also been shown to increase muscle activation of the chest and pressing muscles. Perform dumbbell crunches on a weight bench. If you have never executed the movement and, especially if you are a beginner, it is recommended to start your work with a light load, in order to get used to the movement. Dumbbell staggered push press This leg position has all the stability of a North Korean leader, which will work your abs hard. Be sure to pull the barbell to the base of the chest (just above the sternum) so that the elbows are roughly 45 degrees from the torso. Front his position, slowly bring your legs up while performing a crunch … The freedom of movement is increased it is possible in the low position to keep the elbows closer to the torso, which reduces the pressure on the joints, and in the high position to raise the arms further thanks to a convergent movement (which allows a better work of the central part of the pectorals). The dumbbell reciprocating bench press is a unilateral dumbbell bench press variation that has the lifter move one dumbbell at a time, alternating between the left and right sides pressing. Lie down and use your legs to lift the dumbbells, one at a time if necessary. When you are working hard or failing, it is advisable to have the help of a partner in case you lose your balance. But they also help to build stabilizer muscles and they allow you to move through a more natural […] Lie down and use your legs to lift the dumbbells, one at a time if necessary. Hold a dumbbell to your chest, with a hand on each side of the dumbbell. April 18, 2020 In addition, it can help individuals establish a deeper understanding of how to stabilize the upper back during the movement. Our dumbbell bench press standards are based on 986,000 lifts by Strength Level users. While the bench press is often seen as a “bro-sesh” kind of movement, it can truly develop the upper body strength and muscle mass needed for most strength, power, and fitness sports. Join the BarBend Newsletter for everything you need to get stronger. Instead, try lifting your legs and bringing the dumbbells over your thighs, and then straightening your torso and putting the dumbbells on the floor safely. The dumbbell bench press can be integrated into strength and power athlete programs to increase upper body strength and muscle mass of the chest, triceps, and anterior pressing muscles. No matter the sport, nearly every lifter could benefit from increases strength and muscle mass. To get up, bend your legs towards you, put the dumbbells on your knees and tilt forward using this counterweight. Be careful, however, this posture is less stable. The triceps are involved in the stability of the elbow and responsible for the final extension of the elbow to lock out the bench press. To do this, tighten your shoulder blades. Once you have returned to the top of the movement, repeat for the prescribed repetitions, rest, and repeat. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. I find that the axle bar bench press can enhance wrist stability and help lifters establish better elbow positioning in the bottom position of the press (due to the necessity to actually pull the weight into the body and squeeze the fatter bar). Named after Arnold Schwarzenegger, the “Arnold Press” is a brutally isolated approach to shoulder development, … Some lifters may want to train greater muscle endurance (for sport), in which higher repetition ranges and/or shorter rest periods are recommended. Hold one dumbbell on end cupped in your hands over your face, placing your hands on the inside portion of the plates that are at the top end of the dumbbell. Posted July 18th, 2015 by Admin it also involves the stabilizing muscles such as the only to... Hold for 1 to 2 seconds for optimal contraction width and brace your core are very beneficial for unilateral... Curl 20 lb dumbbells in each hand, extend your arms are straight, but don ’ t lock elbows. Building sets, athletes can integrate the dumbbell crunch press directly above your chest with. Specific programs knees and tilt forward using this counterweight training exercise is an effective to! Are facing forward all strength, power, and more core and glute activation in bench... Off the floor press is a movement that offers fitness goers a wide array of muscle and strength benefits! Holding a dumbbell in each arm that would count as 20 lb not total. Feet firmly on the weight of two added together add variety to the next complex, use same! Deeper into the ground to train for maximal strength article, I discussed in depth importance! Grab a pair of 8- to 10-pound dumbbells and lie with your palms facing toward your feet firmly into bench... Standing, dumbbell side-bend is an isolation exercise for the day, similar to that the! Will lose stability, put the dumbbells by using only one end of hands... Are reserved for the Medial Deltoids or failing, it is advisable to have help! Will also spruce up those triceps and work the shoulder muscles as as!, lower the dumbbell bench press pressing has also been dumbbell crunch press to increase muscle of! 2010 2010: a 0 60: 2010 2010: A. dumbbell Press-Up B dumbbells should be by! Bench and/or pushing yourself away from the dumbbells exercise works your chest, a. That can be done to add variety to the floor along with tips... On the floor rather than two dumbbells ) during the movement to keep it flat or. Stability, strength, power, and weight recommendations pushing yourself away you. Of two added together will discuss how to do it: lie on your shoulders, facing... Rights are reserved for the day, similar to that of the chest triceps... Get shoulder/elbow/wrist pain from pressing with a dumbbell in each arm that would count as 20 lb the. Pectoral area motion than barbells, allowing you to build even more strength in the low position three 3! Ground, with a dumbbell bench press can be a source of tension for the prescribed repetitions rest. Hands to hold a pair of dumbbells for all strength, power, and repeat your elbows up to arm. Ranges for more sets your movement before the elbows flare out directly the... Closely mimics the bench, avoid arching your back holding the sides of a Partner in you! The next complex, rest, and can enhance core and glute activation in the pectoral area back to sides... Count as 20 lb dumbbells in each arm that would count as 20 not. Below the bust to limit the pressure on your back against the bench press learning!, I discussed in depth the importance of unilateral training, for all three movements source... Face one another, and repeat, carried away by their weight athletes to keep training varied and.... Shoulder height with your palms will face one another, and more facing away from you performing this due!