Here are a couple benefits of the dumbbell chest press compared to using an Olympic bar. For one, you can go deeper with dumbbells and that enables you to hit more muscle fibers and produce more contractions. And then a second benefit, it works the arms at an even pace with the same amount of weight placed upon on each arm. Using dumbbells can also improve symmetry and balance of both arm size.
The dumbbell chest press closely mimics the bench press. This exercise works your chest muscles, along with your shoulders and triceps. You may want to modify or avoid this exercise if you have shoulder, elbow, or lower back problems.
Now let’s get ready for the exercise. With your feet placed flat on the floor at shoulder width apart, lie flat on the bench (or up on the bench if it’s more comfortable). While your palms facing up, push the dumbbells up so your arms are directly over your shoulders. Tilt your chin toward your chest.
As for the movement: Start to lower the dumbbells down until your elbows are nearly below your shoulders muscles. Then depending on the tempo, blast the weights back up. Make sure you take care not to lock your elbows or allow your shoulder blades to rise off the bench.
Do’s and Don’ts
- DO allow your lower back to keep its natural arch so you have a slight gap between your lower back and the bench.
- DON’T contort your body in an effort to lift the weight; lift only as much weight as you can handle while maintaining good form.
Here are other variations you can do with dumbbells as well:
Partial Dumbbell Press: Lower the weights only about three quarters distance of the basic version of this exercise. Try this version if you have elbow, shoulder, rotator cuff problems.
Incline Chest Press: Perform this exercise on an incline bench, and you use less weight than when you perform on a flat-bench press. You’ll challenge the upper fibers of the pecs more.
Decline Chest Press: Do this exercise on a decline bench, with your head lower than your feet. The hardest part of this exercise is actually picking up and releasing the weights. Grab the weighs while you’re sitting up, hold them against your chest, and ease yourself into the decline position. When you’re done with the exercise, gently ease the dumbbells off to either side to the floor (don’t just drop them). Better yet, ask someone to hand the weights to you at the start of the exercise and take them away when you’re done.
