Dumbbell Bench Press
A dumbbell bench press is a chest dominant exercise, but also incorporates many other muscles. The bench press works primarily the pecs and anterior deltoid, but also includes triceps, serratus, lats and core. Dumbbell bench press helps improve strength and power. The motion of pushing up against gravity with both arms simultaneously, working multiple muscle groups results in increased muscular endurance and greater force production.
How to get set up:
- Dumbbells are on your legs so you can safely rock back to lie flat on the bench.
- Feet flat on the floor, shoulder blades pressed into the bench, core tight, glutes squeezed. (Feet can be flat on the bench if unable to get a good positioning)
- Start with your arms straight up over the chest. Inhale as you control the weights down slowly toward the chest around a 45 degree chest. Exhale hard, drive your body in the bench and feet into the floor as you press the weights straight up. Repeat.
Check out the video below for a rundown on how to properly get set up for a safe bench press!
Common mistakes:
- Feet dance/tapping (not staying tight)
- Elbows drop too far down below bench
If unable to perform a bench press, you can complete the same movement from the floor aka a floor press. This will be the same movement, except your knees will be bent, feet flat, back flat. This will limit your range of motion, but will allow you to still work the pecs as a bench press would.