Dumbbell Press – A Bench Press Workout without the Bar

Introduction –

The Dumbbell Bench Press works out the pectoral muscles in the chest without the need for a large bar and weights.  The benefit of doing the press with dumbbells over the bar is that the dumbbell press works the stabilizer muscles in both arms.  Since each side must do the work equally, both arms will increase in size and strength at an even pace.  One side is not performing more work to lift the weight that the other.

How to Dumbbell Press –

Begin by positioning yourself on the bench, seated, with your weights on your knees.  Make sure you are using weights that are manageable for the entire workout.  Too much weight can be detrimental to correct technique, and will not work out the muscles efficiently.  By starting with the correct weight you’ll get bigger and stronger faster than you would by forcing yourself to use weights that are too heavy.

• Begin the dumbbell press with your legs.  Once you are situated, bring the weight up and lay back on the bench.
• You should begin the lift with your arms at your side and your elbows pointing outward.  Your arms will be sitting at the end of your range of motion, with your elbows slightly behind your chest.
• Push the weight up slowly and with control.  If you’re having trouble controlling the weight, use a lighter dumbbell.  Keep a lighter set near the bench if you need to.
• Make sure the weight remains over your shoulders as you lift.  If it strays over your lower chest or above your head, you may not work out the correct muscles.
• At the top of the lift, the weight should be above your chest at shoulder width.  To make sure you do this, bring your elbows in a bit as you lift up.
• Hold the weight at the top for 1 second before lowering it back down.  Holding at the full extension engages the muscles further.
• Bring your elbows out as you lower the weight back down to the starting point.

Dumbbell Press Example

Remember

Keep the dumbbells above your shoulders as you do the lift.  Lifting them over your chest or head works out the incorrect muscles and will slow down muscle strength and growth over time.  If you’re having problems with the weight of the dumbbell you’re using, switch to a lighter one.  You’ll notice it’s easier to maintain correct technique, and your muscles will grow in size and strength quicker.

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