The dumbbell bench press sitting, standing and lying down is a kind of “three whales” on which home training is based. They are an excellent alternative to the various variations of the bench press, which are so popular in modern gyms. Performing these basic exercises, you can achieve good results in building a beautiful sports physique. Two things are required of you: a pair of collapsible dumbbells, the weight of which can be increased or decreased, and an adjustable bench. Well, we propose moving from words to deeds, namely to a description of the exercises themselves and their varieties. Interested in? Then start reading it soon!
Dumbbell Bench Press
We would like to start our publication with information on training chest muscles. The first exercise on our list will be the classic dumbbell bench press on a horizontal surface. This is a basic exercise that involves all three sections of the chest: upper, middle and lower. In addition to pectoral, the triceps and the anterior deltoid bundle receive an indirect load. The main advantage of this exercise over bench press is that the dumbbells do not limit your range of motion and, due to this, the chest muscles are loaded more.
Technique of execution:
- Take the dumbbells (or ask someone to give them to you) and sit on the bench, pressing tightly against your back, lower back and buttocks. Legs should rest on the floor, and shells should be kept at about chest level.
- As you exhale, squeeze the dumbbells up.
- Taking a breath, slowly and slowly lower them to their original position, trying to stretch the target muscles as much as possible.
- Repeat this movement a specified number of times.
Horizontal Bench Press Tips
- Since there is a risk of injury when working with large weights, it’s best to do a bench press with a partner who can insure you if something happens.
- Do not press your elbows to your torso and do not part them strongly in different directions.
- Keep your hands at a 45 degree angle to the body.
- Lower your shells slowly so as not to injure your joints.
Incline Bench Dumbbell Bench Press
In this and the next exercise you will need a special bench. Leaning a dumbbell bench press is one of the best ways to pump your upper chest muscles. It is she who, as a rule, lags behind many athletes. As in the case with the previous version, the dumbbell press at an angle has an increased amplitude, so that the muscles manage to get maximum stretching at the bottom point.
Technique of execution:
- Adjust the bench so that it is at an angle of 30-35 degrees.
- With the upper grip, take a projectile in each hand.
- Sit on a bench. Press your back and back against the bench, put your feet on the floor and bring the shoulder blades together.
- Raise the dumbbells to your shoulders, and then, exhaling, squeeze them up.
- On inspiration, gently and uncontrollably lower them down.
- Perform as many repetitions as planned.
Bench Press Recommendations
- Do not make an acute angle in the slope of the bench. In this position, most of the load will be "eaten" by your deltoid muscles.
- During the reclining dumbbell press, do not extend your arms to the end. This will remove the load from the triceps and maximize the load on the chest.
- Do not take too much weight. Firstly, in this position, it will simply be uncomfortable for you to perform this exercise. Secondly, it is very traumatic.
- Do not tear your back, pelvis and head from the bench, so as not to overload the spine and neck.
- Do not pause too long at the low point.
- Do not wring brushes.
Bench press
If the previous exercise is designed to work out the upper chest, then the dumbbell bench press head down is performed to develop the lower section. It is often used by those who have this area of the pectoral muscles much behind. It is done according to a similar principle as the two previous ones.
Technique of execution:
- Sit on a bench with a reverse slope and pick up shells in your hands.
- Straighten your hands in front of you and, while breathing in, begin to gradually lower them down. At the bottom, try to feel the maximum stretch.
- As you exhale, squeeze the dumbbells up.
- Repeat the movement a specified number of times.
Tips for doing the head press down
- Do not take dumbbells that are too heavy. This can negatively affect your effectiveness, since triceps will be actively involved in the work. In addition, it is possible to change the position of the body, because of which you will eventually bend in the lower back.
- Do not lower too low. Some athletes, wanting to increase the amplitude of the exercise, lower their projectiles very low through force, which ultimately leads to injury to the shoulder joints.
Bench press
With pectoral muscles, everything is more or less clear, now let's move on to another no less interesting topic - shoulder training. Dumbbell bench press is a basic exercise with which you can well load the front and middle deltoid muscle. In total, there are two types of shoulder press: sitting bench and standing bench. First, let's find out why the exercise discussed in the article is better than the standard barbell bench press.
- As with the previous three exercises, the advantage of this is a deeper amplitude. When you press the barbell from behind your head, it will rest against your trapeze below, and with dumbbells you can lower your arms below.
- The sitting dumbbell bench press is safer for your joints, since they are not in a static position during the exercise, as when doing the barbell. The bar does not allow you to expand the arms and shoulders, since the bar holds a clear position, but with dumbbells, you can choose the position at which you will not experience discomfort. When you feel pain, you can change the position of your palms at any time.
- The dumbbell bench press allows you to bring your hands together above your head, so your deltoid muscles will contract better.
Technique of execution:
- Sit on a chair so that there is a natural slight deflection in the lumbar region.
- Take the shells and bring them to their original position, as shown in the picture (it would be better if a partner gives them to you).
- As you exhale, squeeze the dumbbells up.
- On inspiration, return to IP.
Seated Bench Recommendations
- Do not lower your arms below shoulder level.
- Do not straighten your arms fully at the top point.
In order to learn more about the technique of sitting dumbbell bench press, we suggest you watch this video:
Bench press
Performing this exercise is much more difficult than a regular sitting dumbbell bench press, as stabilizer muscles will be actively involved.
Technique of execution:
- Put your feet shoulder width apart and pick up the shells. As in the previous version, the dumbbells should be at the level of your shoulders.
- As you exhale, squeeze the dumbbells up.
- Taking a breath, lower them down.
- Repeat the movement as many times as you need.
Many fitness experts disagree about this exercise. Some people like it because of its effectiveness, while others criticize it for the high risk of injury. People who have back problems should completely exclude the dumbbell bench press from their training program. You can learn more about this exercise from this video:
All of the above exercises must be performed for 3-4 sets in the region of 6-12 repetitions. This is a standard bodybuilding training in which the processes of muscle growth "start" in your body.
General tips
We have already figured out the technique of dumbbell bench press, as well as the varieties of this exercise. Now we suggest you familiarize yourself with important information that will be very useful for you during your training sessions. By listening to our recommendations, you can avoid injuries and get the maximum effect from all the exercises described in our publication today.
- Train with a partner. We already mentioned this earlier, but we will repeat it again. The longer you train, the heavier weights you will press and lift. At such moments, it is very important to have a person at hand who can control your equipment, as well as help you if something goes wrong. And this applies not only to any one exercise, it applies to almost all types of bench press (both with dumbbells and with a barbell).
- Progress in the loads. Do not forget that in bodybuilding, the growth of strength indicators and an increase in muscle volume are directly related. If you feel that in each approach you can do more than 12 times with clean equipment, then you should definitely increase the weight of your shells. No need to jump sharply, for example, from 10 kilograms to 20, try to do everything gradually so as not to get injured. Speaking of injuries ...
- Remember safety! If any of the exercises described here causes you unpleasant sensations in the joints, then we advise you to completely abandon its implementation. Try to find some safer alternative.
- Do not forget about the rest. Many beginners believe that the more often they do various dumbbell presses, the sooner they will grow muscle. This is completely wrong. In fact, one muscle group needs to be trained no more than 1-2 times a week. After training, your muscles are stressed, which means that they need to recover well. To do this, they need only two things: good nutrition with enough protein, carbohydrates and fats; rest and rest.
- Have a good workout. This is also an important detail, which many, unfortunately, forget. Before you begin to do a dumbbell press (it does not matter which one), conduct a comprehensive warm-up of muscles and joints. This applies to absolutely all muscle groups, not just the chest and shoulders that we talked about today.
Now you know how to build wide shoulders and a massive chest, performing various presses with dumbbells. We hope that the information provided in our publication was interesting to you and was able to provide answers to questions that interest you.