How to do Dumbbell Bench Press
A great way to increase the pectoralis (chest) muscles. The traditional bench press is a great way to work out the chest muscles; however it is limited in free motion. The Dumbbell Bench Press works on different muscles that do not get any attention doing the traditional bench press. Enjoy!
Level: Intermediate
Muscles: Pectoralis, Triceps Brachii
Equipment: Bench + Dumbbell Weights
Step 1: Start with a weight that is manageable if this is your first time doing this exercise. Grab two dumbbells and while standing let them sit on your thigh muscles. Next sit down on one side of the bench, while having the dumbbell weights resting on your thighs.
Step 2: Next lie down on your back against the bench while lifting the weights into position of a bench press. Have your hands about shoulder width apart and push the dumbbell weights straight up as if you were doing a regular bench press.
Step 3: Lower the weights as far as shoulder mobility allows. Be careful with lowering too far as this can put a lot of stress on the shoulder joints.
Safety Tips:
1. Have a spotter if you are lifting a weight that is difficult for you.
2. If you lose control, immediately push the weights away from your torso and head and drop them on the ground.
3. If a weight is difficult to get into position, have a spotter help you get the dumbbell weights into position for the exercise.
4. Use your legs to help push the dumbbell weights into bench press position.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
I use these for P90X and, as others have said, the only drawback is the length which makes it a little awkward for the exercises where the weights are close to your body. Other than that, they work great. They take up very little space and are quickly and easily adjusted. I’m very happy with them.