For training to be effective, it must be done correctly. People come to classes in the gym with the goal of learning how to do a sitting dumbbell bench press. This exercise from a prone position is no less popular.
Regular classes in the gym will help everyone to pump up the pectoral muscles. The dumbbell bench press technique has a number of undeniable advantages over the bench press technique in the prone position.
The exercise allows you to stretch the lower parts, including the fan muscles. This ensures a more balanced development of the muscles without the obvious dominance of a certain muscle group.
What result should be expected?
Exercise, if done regularly, will help pump up a powerful chest, develop the muscles of the shoulders and muscles of the triceps. The range of motion with dumbbells is wider than with a barbell, which allows you to use the stabilizing muscles.
All of the above mentioned muscle groups are used in the process of swimming or in sports with the ball.
Strong muscles make the figure of any representative of the stronger sex fit. Thanks to constant training in the gym, beautiful ladies will be able to avoid sagging breasts.
The dumbbell incline press engages a lot of muscle, something you can't achieve with a machine or barbell. Triceps with the muscles of the shoulders are stabilizers, and the pectoral muscles act as a kind of "lifters".
The dumbbell bench press can be performed both in a horizontal position and with an inclination of 30 degrees.
Even people suffering from problems with the spine can work out with dumbbells. It is important that in this case the instructor helps to choose the right weight. It is not worth experimenting on your own, so as not to overstrain the spine.
It is possible to train different muscle groups. You can work separately with each hand, trying different options. It is convenient that a partner is not required for the exercise.
You can set the pace yourself. The cost of dumbbells is affordable, you can buy them in sports stores and train at home.
How to do the exercise correctly?
Look at the photo of the dumbbell press. It is necessary to lie with your back on the bench, bend your knees and place them on the floor at an angle of 90 degrees. Holding the dumbbells in your hands, hold them beyond your shoulders. Bend your elbows at an angle that is not much more than 90 degrees. The palms must be pointing down.
From the starting position, straighten your arms towards the ceiling, lifting the dumbbells. At the same time, the pectoral muscles are very tense. Stop when your arms reach the highest point and slowly bend your elbows to return to the start. Repeat this exercise again.
Constantly watch your breath. Bending your elbows, inhale, and exhale on the rise. The exhalation must be strong. In the upper position, hold the dumbbells parallel to each other.
They should not be brought together so as not to relieve tension from the muscles that work.
Rookie Mistakes
- When you finish the exercise, do not drop the projectile. Lying on a bench, you should not make sudden movements, you can damage the shoulder joints.
- During the exercise, the legs should remain motionless.
- No need to start with big loads. It is better to start with a small weight and work out the technique of each movement.
- During one approach, it is not recommended to stop. If you want to take a break, do it between sets.
- The exercise should be preceded by a preliminary warm-up, which will warm up the muscles and prepare for physical exertion.
Possible options
The dumbbell French press gives you the opportunity to thoroughly work out the three heads of the triceps. The movement is performed with the help of the elbow joint.
If you install the bench at an angle, you can control the load. Presses are also done with alternating hands. They take dumbbells in their hands, squeeze one of them up, and the other arm remains bent at the elbow.
Advanced technique
Additional exercises that are best done at the end of a workout will help you pump up your chest. Start exercising with a warm-up for your hands. After that, move on to the dumbbell press.
Choose for yourself exercises designed to train triceps. It's important not to overdo it.
If you feel tired, immediately switch to another exercise. Do every move right to get the most benefit. Move on to intense workouts gradually.
The dumbbell press does not give you the same fast results as the barbell press. However, if you train regularly, then soon the chest will pump up and acquire the desired reliefs.
The main thing is to exercise for yourself in order to strengthen your health.
Dumbbell press photo
Dumbbell bench press is an exercise for pumping all parts of the chest. To fully engage the top, bottom and middle of the pectoral muscles, it should be performed from different angles. Consider the bench press in a horizontal position, as well as at an angle of 30, 45, 60 degrees and upside down.
Working muscles
In fact, the dumbbell press affects all the same muscle groups as the barbell press. The main load falls on the chest. Additionally, the front bundles of deltoids and triceps work. A large number of other muscles in this exercise are activated according to the auxiliary principle.
Depending on the position of your body, the load on the pectoral muscles may vary.
- If you are doing the exercise on a horizontal bench, the middle part works.
- When you do dumbbell bench presses on an incline bench, you load your upper chest.
- And if the slope is reversed, that is, you lie on the bench upside down - the lower part of the chest takes on the main load.
Benefits of dumbbell press
Let's see why the bench press with dumbbells is so good. Why it is often preferred over the same basic bench press.
In what cases do you need a dumbbell bench press on an inclined bench, and when is it better to press on a horizontal one.
Easy start for beginners
When you're in the gym for the first time, there's no point in picking up a barbell. Your body has not yet worked out the technique, and the muscles will not be able to fully contract to complete all the repetitions.
The Olympic bar weighs 20 kg, for the first bench press in life, this can be a lot. Dumbbells, on the other hand, will allow you to work out the technique of performing with small weights, which is very important at first.
Over time, the weights will increase, and it will become possible to switch to the barbell. But even in this case, you should not forget about dumbbells. For example, you can do the dumbbell press lying on an incline bench (or horizontal version) after the barbell press.
The ability to “hammer” the muscles
After heavy basic exercises, you need to squeeze the rest of the strength out of the muscles. To do this with a barbell is sometimes too difficult. A beginner may not have enough strength for an empty 20 kg bar. Therefore, you can refine the muscles of the chest, shoulders and triceps with the help of dumbbells.
Incline dumbbell press in this case is well suited as a last exercise. After all, if wiring can only involve the chest and part of the deltoids, then the dumbbell press at an angle and horizontally allows you to distribute the load on the entire chest, triceps and anterior deltoid muscle bundles.
For a full-fledged feeling of "refusal", you can work with small weights 15-20 times in 2 approaches. Muscles will burn incredibly, after which the proper feeling of fatigue will come.
No attachment to place
We are talking about the fact that for the bench press you need racks, you need a barbell. There is no mobility. Whether the case with dumbbells.
The dumbbell bench press lying on a horizontal bench is the easiest in this regard. It is enough to look at the bench-bench. And dumbbells can be brought to her anywhere. At home, you can use stools lined up in a row. Lie down and work.
If you are doing an exercise in the gym, you do not need to remove pancakes from dumbbells, put on new ones. If you plan to work with several scales, just put them side by side. Finished with some, you can immediately take others and do supersets, circuit training, etc.
If you plan to do a dumbbell press lying on a bench with a positive inclination, or, conversely, upside down, it will be a little more difficult. It needs an incline bench. However, there are usually several of them in gyms, so this should not be a problem.
Separate weight advantage
When you press the bar, the weight is distributed evenly between the two hands. The negative side of this event is this: if one hand is weaker than the other, then you may not finish the exercise. Because one hand will fall behind. And the second one is not able to squeeze the entire barbell - it's hard.
When you work with dumbbells, each hand handles its own dumbbell one-on-one. That is, if one hand is weaker, it will not prevent the other hand from pressing the weight.
In addition, when you work with dumbbells, you spend more energy holding the projectiles. Since each arm works with its own weight, you can easily lose your balance. If one hand did not have enough strength to squeeze the dumbbell, you immediately became unbalanced. Therefore, the balance stabilizers are intensely strained and strengthened during such exercises.
When you do dumbbell presses on an incline bench (45 and 30 degrees) - the weight is mostly distributed between the heels and the pelvis. This position is more stable than lying on a horizontal bench.
Execution technique
To use the exercise effectively, you must first learn how to perform it correctly.
Bench press on a horizontal bench
We choose dumbbells and a bench. Place a towel under your head and back.
The execution technique is as follows:
- We lie down so that the pelvis, back and back of the head are on the bench. Nothing should hang!
- We place our legs at an angle of 50-60 degrees, we press the floor with our heels. Make sure it is hard to turn you on your side in this position. If this is the case, you are lying stable enough, and you can start the exercise. Remember how you lay down. Now sit down.
- Dumbbells initially need to be placed in such a way that when you sit down, they are within reach of your hands. Take dumbbells and put them on your knees.
- Lie down as you tried before. At the same time, you need to move the dumbbells to your chest. Now that you are lying down, straighten your arms so that the dumbbells are at the top, leaving a slight angle at the elbow joint.
- You need to turn your arms so that the dumbbell handles are parallel and in line, as if you are holding a barbell in your hands.
- From this position, we begin to smoothly lower the weight down, the elbows move strictly sideways and down.
- When your elbows are as low as possible and you feel a stretch in your chest, it's time to return the dumbbells to their original top position. We do this on the exhale, the air is released through the mouth. Inhale through the nose while moving the dumbbells down.
By the way, do not forget about the warm-up approach - 10-15 times with light weight. Then we already take on the working weights and do 3 sets of 8-10 repetitions.
Presses at an angle
The dumbbell bench press on an incline bench differs from the horizontal one in several nuances: the angle of the backrest and your movements.
The dumbbell bench press on an incline bench at 45 and 30 degree angles makes sense to do after the basic bench press with a barbell.
Once a week, if the lower chest lags behind, you can practice the dumbbell press while lying upside down (30 or 45 degrees minus).
The technique is the same as for the horizontal version. Just pay attention to the nuances.
When performed on a bench with a positive slope:
- Since you are not lying horizontally, you will slide down. To prevent this from happening, slightly raise the edge of the seat. How right - you will understand yourself, because you will stop sliding down.
- Movement up and down is carried out strictly in the vertical axis. Thanks to the angles of 30 and 45 degrees, the loaded part of the chest changes.
- Legs should be placed wider than on a horizontal bench. Thanks to this, you will sit more stable.
The dumbbell bench press from the chest also requires some knowledge:
- When your head is lower than your body, more blood flows to it. This can cause increased intracranial pressure, dizziness, darkening of the eyes. It is dangerous for older people to do such tricks.
- Taking dumbbells from this position is not very convenient. Here you will need the help of a gym mate or coach.
An exercise is done in 3-4 sets of 10-12 repetitions. We work to failure! If we hammer a muscle, we work with small weights.
When you finish the dumbbell bench press with an incline down, stand up slowly. If you get up abruptly, there may be problems with your head - it will spin.
Major Mistakes
Pay attention to the following mistakes and try to avoid them:
- If you choose too much weight, then during execution you will involuntarily jerk. The movement will be wrong, it will be difficult to stabilize it, and in the end you may simply not hold the weight.
- A very important nuance - during the exercise, try to take your elbows away from the body at a right angle. That is, the right and left shoulder in the lower position forms one straight line when viewed from above. When you press your elbows to the body, or keep them closer to your head, the meaning of the exercise is lost.
- Wrong insurance. The problem is that most people do not know how best to serve dumbbells to an athlete lying upside down. So, he takes one dumbbell himself. Lays down on the original, and then you give him a second one. When working with a positive angle of 45 or 30 degrees, a person, as a rule, lifts the dumbbells himself.
- Sometimes there is such a mistake: a raised head, glances to the sides, and sometimes it is just a hanging of the head from the edge of the bench. The head should fit snugly with the back of the head in the bench.
- An attempt to do a dumbbell press upside down without fixing the legs. You understand that this is fraught with your opening slide down.
- The correct speed of movement is an important component of the success of any workout. We make smooth, slow, clear movements. Technique is the key to achieving the desired results.
Dumbbell press and mass growth
It is almost impossible to achieve a significant increase in muscle mass thanks to the dumbbell press alone, including at angles of 30 and 45 degrees. It is advisable to give the muscles a complex load with weights close to or exceeding your body weight (for experienced athletes). We are talking about men. For women, of course, these frames will be smaller.
If increased mass growth is not among your priorities, and you just want to keep your muscles in good shape, you can use dumbbells to “drive blood” quite effectively, both sitting and lying down.
Press with one hand
Doing a dumbbell press with one hand does not make sense. First, you are straining once again to keep the body in balance. Secondly - why do you need a second hand then?
The dumbbell bench press with one hand lying down is an exercise more likely for those who, for some reason, cannot use their second hand. Only in these cases should you resort to this option.
Dumbbell bench press on a fitball
For people with lower back pain, bench presses can be problematic. In order to unload the lower part of the spine, you can perform an exercise on a fitball. With very small weights, this exercise option can be done even during pregnancy.
The dumbbell press lying on the fitball is performed by analogy with the bench press: the technique is the same here, you just lean your upper back on the ball.
In today's article, you will read how to properly perform a dumbbell bench press on a horizontal or vertical bench, what advantages this exercise has, the correct execution technique, and also learn some tips on how to properly work on the chest during training through this exercise. However, before starting training, we recommend that you read the article "".
Dumbbell Bench Press: Exercise Basics
With common gym items like dumbbells and an adjustable bench, you can blast your pecs. The dumbbell bench press will help you with this.
This exercise has several advantages over the traditional bench press. First, it allows for deeper stretching of the muscles at the bottom, which activates more fibers on the outer edges of the fan muscles. Secondly, the exercise does not allow the stronger side to dominate, which means a more balanced chest development in general.
Digression: if you are a beautiful girl and want to have beautiful and toned breasts, we recommend that you study this one.
Benefits of the dumbbell bench press
This exercise can help you build a strong chest, as well as develop the muscles of the shoulders and triceps. Dumbbells, unlike barbells, give you a greater range of motion and allow you to activate numerous stabilizing muscles.
muscles
The dumbbell bench press strengthens the lateral and upper shoulder muscles, the triceps on the back of the forearms, and the pecs. These muscles help you perform any action that involves rocking.
You also use these muscles in sports such as swimming, basketball, and other ball games. Strong pectoral and shoulder muscles also keep men fit and help prevent sagging breasts in women.
free weight
Using dumbbells for the chest allows you to involve more muscles than if you use, for example, a barbell or a machine. When pressing on an incline bench, in a horizontal position or with an inclination of 30 degrees, only the pectoral muscles are the main driving force.
Your triceps and shoulders only act as stabilizers. The use of dumbbells mimics a real lift better and helps to stabilize the whole body.
Here are a few more reasons to prefer dumbbells to the barbell:
- dumbbell bench press is not very popular in gyms, usually everyone uses a barbell for bench press, which will make it difficult for you to wait for it, but dumbbells are almost always free;
- this exercise is suitable even for people who have problems with the spine, the main thing is to remember that you need to choose the right weight for you.
- a wide range of motion, you can spread your arms a little wider or bring them together, which will allow you to train different muscle groups;
- it is possible to work out each hand separately;
- dumbbells are easier to handle alone, and this saves you the need to have a partner for this exercise;
- more options are available than with a barbell;
- dumbbells are easier to get at a sports store than barbells if you work out at home.
The main main muscles involved and the "lifter" are the pectoral muscles, assisted by the equally important triceps.
The best chest exercises
Execution technique
So, how to do a dumbbell bench press? To do this, lie on your back on a flat bench, put your feet on the floor, hold a dumbbell in each hand just outside your shoulders. Your elbows should be bent just over 90 degrees. Your palms should be in a palm-down position, which means they face your lower body.
Powerfully lift the dumbbells toward the ceiling, tensing your pectoral muscles and spreading your elbows, stop when your arms are extended. Then slowly return to the beginning and repeat.
Do not forget inhale on the descent and exhale forcefully on the ascent of each rep.
Undesirable bring the dumbbells together at the top point. It may seem like a powerful, authoritative way to end this part of the exercise, but in fact, bringing the dumbbells together immediately relieves tension from the working muscles, which, of course, is undesirable.
It is also worth familiarizing yourself with the main mistakes that are made not only by beginners, but even by professionals.
Basic Mistakes
- you can’t just throw the projectile on the floor after the end of the exercise if you are still lying on the bench; You risk damaging your shoulder joints;
- the legs must always be motionless during the exercise;
- for starters, you should not take everything too big, first practice doing everything right, and then gradually increase the load;
- you can not stop and take a break if you have not completed the approach; so you will only get tired more and faster;
- you can not start the dumbbell bench press without first warming up.
Dumbbell bench press mistakes are also discussed and shown in the following video:
Implementation options
You can change the angle of the bench, so you can control the load on the pectoral muscles. You can change the angle of inclination vertically (30 degrees), and in the opposite direction. Another option is to do alternating arm presses, meaning that when you press one dumbbell up, the other hand with the dumbbell remains in the starting position.
Advanced technique
You can pump the chest in tandem with other exercises for the hands towards the end of the workout. You'll start with arm exercises, doing as much as you can until you're tired, and then immediately shift to dumbbell bench presses. It is better to choose exercises that train the triceps, as the bench press also trains these muscles.
The last thing I would like to say is that although the result of the dumbbell bench press is not as fast as the barbell press, but, believe me, if you do everything right, it will not take long. The main thing is to exercise for health benefits!
(5 votes, on average: 5 out of 5)If you systematically perform a dumbbell bench press while lying on a horizontal bench, you can quickly and effectively pump all the pectoral muscles. By changing the angle of the body, it is possible to work out the upper, lower or central part of the chest more. You can perform a dumbbell bench press lying on a bench at an angle of 30, 60 or 45 degrees, and even upside down. The technique is suitable for men and women, you just need to choose the right weight and develop a training scheme.
On a note! Since many women are afraid to do the bench press, the dumbbell version of the exercise is ideal for them. With this exercise, girls will be able to pump up the muscles that are under the mammary glands. This will lift your chest.
What muscles are involved?
Similar to the barbell bench press, the basic exercise with dumbbells helps to pump the chest muscles quickly and effectively. It is on them that the main load is transferred. In addition, the triceps work, as well as the front bundles of the delta.
The load can be shifted by changing the position of the body. When performing a dumbbell press lying on a horizontal bench, the central part of the chest is more effectively worked out. If you do it on a bench under a slope, the main load goes to the upper muscles. When you press your head down, you can use the lower part of the muscles of the chest.
Horizontal Bench Press Technique
The execution technique affects how effective the dumbbell bench press will be. You should also choose dumbbells of optimal weight. You can provide yourself with additional comfort by placing a towel under your head and back.
Technique for performing the classic dumbbell bench press lying on a horizontal bench:
- Lie horizontally on a bench or bench. The whole body, from the head to the pelvis, should be on the surface. Spread your legs at an angle of about 60 degrees, and rest your feet on the floor. It is necessary to fix the position horizontally so that at the slightest deviation of the load it does not fall on its side.
- Having taken the starting position and taking dumbbells in your hands, you can begin to perform the exercise. Raise your hands with inventory up. The palms are turned away from you, the arms are straight. The inventory handles are parallel to each other. The dumbbells should be in line, similar to how a barbell is held.
- Slowly, put your hands down. Having reached the lowest possible point, you can feel the load on the chest muscles, feel how they are stretched.
- Raise the dumbbells again.
It is enough to do 3 approaches several times.
The correct breathing technique also affects the final result. On exhalation through the mouth, the weight is lifted, and on inhalation through the nose, the dumbbells go down.
Other versions
In addition to the standard dumbbell bench press technique, there are other ways to perform the exercise. Some of them are described below.
Incline Dumbbell Bench Press
In fact, the technique for performing this exercise is not much different from the previous one. The difference lies in some nuances:
- the body does not lie on a horizontal bench, but at an angle;
- in order not to slide down, it is necessary to slightly raise the edge of the bench, where the lower body is located;
- the legs will have to be spread wider than in the classical performance of the exercise in order to maintain balance.
Depending on the angle of inclination, the main load goes to a certain part of the chest. It is important to replace that it is worth doing the dumbbell bench press at an angle after mastering the basic bench press with a barbell.
If the lower part of the pectoral muscles lags behind the rest, you can press the face down once a week. The technique for performing the exercise is similar to the rest. However, a change in position obliges to place emphasis on the toes of the feet on the floor.
Incline dumbbell press
It is worth noting that you can only do a bench press on an inclined bench with a half positive slope. But this exercise is more preferable for experienced athletes, and not for beginners. It is more difficult, but provides excellent and fast results.
When pressing dumbbells while lying down, you also need to consider several important nuances. For example, when lowering the head below the rest of the body, a large amount of blood begins to flow into the brain, so if symptoms such as dizziness, clouding of consciousness and others appear, you should stop doing the exercise and take your usual posture. It is not recommended to do bench presses in this performance for people over 50 years old, in the presence of certain diseases associated with pressure or heart function. It should be understood that, sitting on a bench head down, picking up dumbbells is inconvenient, you should use third-party help.
Dumbbell bench press with one hand
It is quite possible to carry out a dumbbell bench press with one hand. True, this exercise option for healthy people is meaningless. Indeed, in this case, you will have to load one hand, while the second will be at rest. It is worth noting that the dumbbell or kettlebell press with one hand is more suitable for people who, for some serious reason, cannot use the second limb. In other cases, it is undesirable to use this method of dumbbell bench press.
However, there is such a thing as an “alternate” dumbbell bench press. In this case, each side is worked out separately. In fact, the same one-sided bench press is performed, but after one cycle of exercises, the second follows, but it is already performed on the other side.
Of course, some may think that the bench press technique is not difficult. Actually, it is not. It is quite difficult for physically unprepared people to do the exercise.
In order not to get unpleasant consequences, you need to avoid certain mistakes:
- no need to make sudden movements, they should all be smooth;
- it is forbidden to abruptly throw equipment on the floor when the body is lying on the bench, as this can cause injury to the shoulder joints;
- when performing bench presses, the legs must be immobilized and stable;
- as you know, novice athletes try to survive dumbbells parallel to each other, but experts say that this should be done diagonally;
- another common mistake for beginners is to use a lot of weight, you must first master the technique with light equipment and only then choose the best option for yourself;
- having reached the top point, dumbbells or weights should not hit each other, although they need to be at close range;
- at the bottom point, long respite is undesirable, the muscles should work without interruption;
- Before each workout, you need to do a warm-up to warm up the muscles and avoid injury.
In addition, there are certain technical points that you need to know when doing a dumbbell bench press:
- if it is difficult to throw equipment on your chest, you should ask a friend or coach for help;
- if you press on a large bench, the pectoral muscles will be hard to stretch;
- when using collapsible dumbbells, it is important to check their strength, if the structure falls apart during the exercise, it can cause injury;
- if the exercise is completed and you need to lower the dumbbells to the floor, and there are no assistants nearby, you need to smoothly spread your arms to the sides and slowly put the inventory;
- you can choose the bench press trajectory that is suitable for you by doing several experiments and feeling the pectoral muscles;
- in order to transfer the maximum load to the chest muscles, it is necessary to squeeze the dumbbells up with their help, and not with the whole body;
- the back should be straight, but the natural deflection of the spine should be preserved;
- lifting and lowering dumbbells should be carried out synchronously, the equipment should move in the same plane.
Main advantages
In the end, I would like to note several main advantages for which the dumbbell press is valued more than the barbell press:
- greater range of motion;
- the ability to separately work out each side of the pectoral muscles;
- the ability to practice without an assistant;
- several implementation options.
Thus, the dumbbell bench press is suitable not only for beginners, but also for more experienced athletes whose goal is to effectively work out the pectoral muscles.
Video: dumbbell bench press technique
A beautiful pumped up chest is an important element in the figure of any athlete, be it a man or a woman. There are many effective ways to work this target muscle group. The dumbbell bench press is just one of these affordable methods. In the article, we will tell you in detail how to do the dumbbell bench press correctly, consider different variations of the exercise (dumbbell bench press on a horizontal and inclined bench at an angle of 30-45 C), and suggest indicative programs and complexes for crossfit using this exercise.
The benefits of exercise
The dumbbell bench press is one of the basic exercises in CrossFit. Let's take a closer look at which muscles work with the dumbbell bench press and what are the benefits of it. The biggest plus of the exercise is that thanks to it you can effectively load the large pectoral muscles. The triceps and the anterior bundle of the deltas are also actively involved in the work. The biceps, as well as the latissimus dorsi, play the role of stabilizers during the exercise.
During the movement, the athlete performs a push movement of sports equipment upwards. The benefit of the dumbbell bench press for the athlete is that this exercise allows him to work out the chest area of \u200b\u200bthe body well, as well as increase strength in other exercises. This exercise is perfect for beginners and will be a good base for pumping the chest. Working under the supervision of a coach, a novice athlete will be able to quickly take the first steps to good shape. With this exercise it is very effective to start your training day.
Professionals need to do dumbbell bench presses to increase strength in a standard barbell exercise. Also, experienced athletes need to regularly change the training program. This exercise will help diversify the process of pumping the pectoral muscles. You can work out in the gym using the superset method. Combine the push-up exercise with dumbbell raises, as well as wide-arm push-ups. Do multiple sets of different exercises without rest.
The dumbbell bench press lying on a horizontal bench is also suitable for women. Girls should work with a comfortable weight for themselves. Before working with iron, you can develop basic strength with regular push-ups.
Dumbbell bench press technique
Most beginner athletes who first come to the gym make a huge number of mistakes. In the event that you are a complete beginner in the world of weightlifting, be sure to use the services of an experienced mentor, because the dumbbell bench press technique is not as simple as it seems from the outside. The trainer will help you create a training program, as well as advise you on nutrition. Already at the first training session, you can learn about the technical difficulties of the dumbbell bench press and the rules for performing the exercise.
Beginners are encouraged to visit the gym for the first time paired with a friend. The dumbbell bench press requires a special technique from the athlete. But if you do not have the opportunity to exercise with a partner, then remember a special algorithm for performing movements.
Before starting the exercise, you must choose dumbbells of a suitable weight. Work with a small load first. At first, the athlete needs to work on improving technique. After you can perform all the elements correctly, take heavier sports equipment.
The technique for performing the dumbbell bench press is as follows:
- Raise the dumbbells from the floor to your thighs. With a jerky movement, you should lie down on the bench and take your starting position.
- Settle in comfortably. Slightly arch your back at the waist. The head and shoulders should be firmly pressed to the surface. Look up. It is also important that the feet are firmly planted on the floor with a full foot. Spread them a little more than the width of your shoulders.
- Firmly fix the projectile in your hands. Elbows should be straight or slightly bent.
- Start lowering the dumbbells simultaneously while inhaling, and while exhaling, squeeze them up.
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- While moving, firmly fix the position of your wrists.
- The dumbbell bench press lying on a horizontal bench should be performed at the same amplitude with which regular barbell work is done.
- After you have completed the exercise, carefully place the dumbbells on the floor. In the event that you are engaged in a gym paired with a friend, he can take sports equipment out of your hands.
- Suitable only for athletes who have been going to the gym for a long time.
- Athletes often experience dizziness. Do not stay upside down for a long period of time. Monitor your own condition.
- It is very important to breathe correctly, do it smoothly and evenly.
- Exercise can be performed on a special bench for the press.
- An alternative to dumbbells can be a barbell or chains.
- After the end of the set, rise carefully. You may need insurance.
Types of exercise
In order to better work out different sections of the pectoral muscles, experienced bodybuilders use different variations of the same exercise. You can perform the dumbbell bench press in different positions and in different ways:
Incline dumbbell bench press
This exercise is ideal for pumping the upper chest. Before approaching, you must choose the bench that can be adjusted incline. The most common variation on a set is the 30-degree (45-degree) dumbbell press.
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This type of exercise is best suited for athletes who already have some experience in the classroom. An additional load is also received by the deltas and triceps of the athlete. The incline dumbbell press should be performed according to the same technical principles as a regular exercise.
The incline dumbbell press is also recommended for those athletes whose upper chest needs training. In the event that during the exercise you feel pain in your shoulders, you need to turn the dumbbells slightly. Thus, the load on your shoulders will decrease.
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Incline dumbbell bench press
Incline Dumbbell Bench Press is ideal for athletes who want to tone their lower chest as well as sculpt their target muscle group. During the exercise, the athlete also engages the triceps and deltas. In order to perform a set, you need to choose the right bench. The angle of negative slope should be 30-45 degrees.
There are several nuances of the dumbbell bench press lying on a bench with a negative slope:
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Alternate dumbbell bench press
The exercise can be performed while on a bench with any slope. In this way, you can better work out each hand in turn. Attention will be focused on the work of the left and right thoracic region. The essence of the exercise is to raise your hands up not at the same time, but in turn.
Common mistakes athletes make
The dumbbell bench press is the main exercise for both beginner athletes and professionals. Many athletes who have been in the gym for a long time continue to make many mistakes while doing heavy sets. Incorrect dumbbell technique can not only negatively affect muscle growth, but also cause injury.
To make your training process as efficient and safe as possible and avoid mistakes, use the following rules:
- warm up your muscles and joints a little before starting the training day;
- during the set, the legs and body of the body should be in a static position, so fix them as much as possible;
- before performing the main movements, make a slight deflection in the back; do not drop the dumbbells to the floor immediately at the end of the last rep as you may injure your shoulder joint;
- in the first lessons, work with light weights and, only after working out the correct technique, move on to more serious loads;
- do not hit the dumbbells against each other in the upper phase of the movement;
- perform work with the projectile smoothly, feel the muscle;
- squeeze the weight at the same time, watch the synchronism of movements;
- the range of motion should be full - this way you can work out the pectoral muscles most efficiently;
- keep your hips off the bench. A strong deflection in the "bridge" can lead to injuries of the lumbar spine.
These rules will help any bodybuilder achieve results in a shorter time, as well as protect themselves from injury.
As you know, the dumbbell bench press can be performed in many ways. To maximize the effectiveness of the exercise, perform the exercise on a bench that is not too wide, but not too narrow (your torso should be in a stable position). You should stretch your chest well in the lower phase of the movement.
In the event that you are paired with a friend, ask him to give the dumbbells to your chest immediately. Insure each other when working with large weights. By visiting the gym with a friend, you can increase your results. Your friend will motivate you, and you will try to show a better result.
There are shells that can be disassembled. If you train with such dumbbells, then you need to test their strength. Protect yourself from injury Don't be afraid to experiment. Change the angles of the bench, the amplitude of movement of sports equipment. You should feel the target muscle group well. Squeeze dumbbells precisely with the help of the efforts of the chest zone, and not the biceps and the whole body.
Training programs
Athletes perform dumbbell bench press while training the pectoral muscles. To work out the chest area well, a split dumbbell bench press program is suitable. This means that in one visit to the gym, the athlete must work out two muscle groups.
Most popular programs:
chest + triceps The most common method of pumping the target muscle group. During chest exercises, the triceps are also actively involved in the work. Start your workout with a load on a large muscle group. In the event that you first performed exercises aimed at pumping your arms, then the dumbbell bench press will not be very effective for you. An exercise Sets x reps Bench press on an incline bench 4x12,10,8,6 Dumbbell bench press 3x12.10.8 Push-ups on the uneven bars 3x12 Hand information in the crossover 3x15 French bench press 4x15,12,10,8 Extensions on the upper block with a rope 3x12 chest + biceps During the training process, the athlete can combine the load on a large pushing muscle group with a small and pulling one. An exercise Sets x reps Bench press 4x12,10,8,6 Incline Dumbbell Press 3x12.10.8 Press in Hammer on the upper part of the chest 3x12 Lying dumbbell spread 3x12 Lifting the bar for biceps while standing 4x15,12,10,8 Alternate lifting of dumbbells sitting on an incline bench 3x10 Chest + back The exercises involve antagonist muscles. This means that the chest is responsible for a variety of pressing movements, and the back is responsible for pulling. In one session, you can work out two large parts of the body at once. An exercise Sets x reps Incline Bench Press at Smith 4x10 Pull-ups 4x12 Dumbbell bench press 3x12.10.8 Rod pull to the belt 3x12.10.8 Push-ups on the uneven bars 3x12 Pulldown of the upper block to the chest with a wide grip 3x10 Incline dumbbell curl 3x12 Horizontal pull of the block to the belt 3x10 Thus, you will have additional time for muscle recovery. This dumbbell bench press program will help both beginners and professionals. While doing the dumbbell press lying on an incline bench or a horizontal bench, you must understand what is the main goal of your exercise. You can train for mass, strength and relief. To increase the muscle volume of the body, do work with large weights. Raise the projectile up 8-10 times. At the same time, fully load your pectoral muscles. If you take dumbbells of the maximum weight for you, then you will work on strength. It is enough for an athlete to do a bench press for just a couple of repetitions.
You can also work out the relief of the chest. Especially well this type of activity is suitable for athletes who want to dry out. Perform the dumbbell press up with a comfortable weight. Do about fifteen repetitions. The number of approaches is approximately the same for all types of training. It will be enough for you to do 4 sets. Rest between them should not be too long, keep your muscles in good shape.
Can you do the exercise at home?
You can and should go in for sports in any conditions. To perform a sports equipment press up, you will need a pair of dumbbells, as well as a special bench. You can replace it with a regular rug. But there is a problem that the athlete's range of motion will be incomplete.
It is best to buy large dumbbells in the store that can be disassembled. Thus, the athlete will have the opportunity to vary the load on the target muscle group.
If you do not yet have the opportunity to purchase sports equipment, at first you can replace them with heavy improvised means. But soon you will still need to buy a subscription to the gym. In order to qualitatively increase muscle mass, the load must constantly progress. If you just want to keep in shape, as well as slightly improve the relief of the chest, then the dumbbell bench press at home will be enough for you.
Differences between dumbbell and barbell press
Dumbbell bench press is a basic exercise in bodybuilding and. That it is part of the power triathlon. To increase the results in exercises with a barbell (for example, in), the athlete performs a dumbbell press up. There are several differences in working with these sports equipment. There are also a number of advantages of training with dumbbells:
- Safety. It is not safe to exercise with a barbell in an empty gym. A heavy projectile can simply crush the athlete. If you are exercising without a partner or trainer, and also not confident in your abilities, then use dumbbells. They can be easily lowered down without getting injured.
- Range of motion. While working with the barbell, the athlete is limited by a clear trajectory of movement. The vulture connects two hands. Thus, the athlete cannot increase the amplitude of the set. When working with a barbell, the pectoral muscles will not receive the proper load. Performing exercises with dumbbells, you will increase the mobility of the joints. These movements are considered more natural for the bodybuilder's body.
- Possibility to improve coordination of movements. Since the athlete will need to perform exercises with two sports equipment at once, he will be able to quickly and effectively improve the neuromuscular connection in the human body. The athlete will improve the state of coordination of movements. This skill will help in everyday life.
- Independence. Ability to work two hands in turn. This feature of the dumbbell press up is very relevant for athletes after an injury. An additional load on the target area will help eliminate the imbalance in the development of different thoracic regions. During the bench press, only a strong arm will do the main work. Using dumbbells, the bodybuilder equally immerses the right and left side of the body. Thus, it is possible to quickly eliminate the imbalance in strength indicators, as well as in the proportions of the athlete's figure.
- Versatility. With the help of dumbbells, a bodybuilder can pump all muscle groups in the body. It is safe and very comfortable to work with this sports equipment. A huge number of both basic and isolation movements are available to the athlete.
- The ability to use the projectile in different conditions. Dumbbells are small-sized sports equipment that take up little space. They are very easy to store at home. You can also take this projectile with you during long trips by car. Thus, you will always be able to effectively maintain the state of your physical form.
In addition to the positives, there are a number of downsides to doing the bench press with dumbbells. The main disadvantage can be considered the small weight of the shells. To exercise effectively, you must have a huge number of dumbbells. But the problem can be solved by buying a subscription to the gym. Even in the simplest rocking chair, you can find a sports equipment that suits you for training.