Dumbbell Bench Press
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell, Bench
Primary muscle group
Pectoralis Major
Secondary muscle groups
Anterior Deltoid, Triceps Brachii
Movement pattern
Horizontal Push
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Build chest size and pressing strength with a natural arm path.
How it fits the system. A beginner-level horizontal push entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Pectoralis Major
Secondary muscles
Anterior Deltoid, Triceps Brachii
Movement pattern
Horizontal Push
Equipment
Dumbbell, Bench
Difficulty
Beginner
How to Perform
- Sit on a flat bench with a dumbbell on each thigh.
- Kick the dumbbells up as you lie back and set the shoulder blades down and back.
- Start with the dumbbells just outside the shoulders.
- Press up and slightly together until the arms are extended.
- Lower under control until a stretch is felt across the chest.
- Keep the feet planted and the trunk braced throughout.
Coaching Cues
- Keep the shoulder blades pinned to the bench.
- Do not bang the dumbbells together at the top.
- Control the lowering for two to three seconds.
Common Mistakes
- Letting the elbows drop far below the bench with heavy loads.
- Bouncing at the bottom.
- Losing the shoulder-blade position at the top.
Progressions & Regressions
Progressions
Add load, slow the eccentric, or add a pause at the bottom.
Regressions
Reduce load or use a neutral grip.
When to Use It
When to use
As a main chest builder or an alternative to the barbell bench press.
When not to use
With shoulder pain in the stretched bottom position.
Programming
3 to 4 sets of 6 to 12 reps.
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