Dumbbell Bench Press - Great for Building Your Chest and Stabilizers

Dumbbell Bench Press – Great for Building Your Chest and Stabilizers

Dumbbell Bench Press is genuinely an effective strength building lift for developing your chest and improving your barbell bench press. Do you want to obtain outstanding technique and gain strength in your pectoralis major quickly? Then use this simple step by step guide to begin get started right away.

Dumbbell Bench Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Dumbbell Bench Press Procedure

  • Get started by picking out the dumbbells, you can start by siting on the bench with the dumbbells on your thighs. Then lay down an use your legs one at a time to pop the dumbbells up to your chest. If you are lifting heavy, you should have a spotter help you get the dumbbells into position.
  • Once you are laying on the bench lower the dumbbells to your side so that they are directly above your elbows. You elbows and the should be outside your chest and not directly outside your shoulders.
  • Press the dumbbells up over your chest while bringing them together slightly, don’t bang them together.
  • Then, pause at the top before you lower them back down to the starting position.
  • Continue until you have carried out a complete set.
Man Performing Dumbbell Bench Press

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None

Skeletal muscle systems for a muscular man with muscles highlighted in red for Dumbbell Bench Press


If you’d like to develop the ideal results, you will need to stick to these uncomplicated tips. Also, when you want to reduce the likelihood of getting injuries, you ought to try these tips.

  • Always Utilize Full Range Of Motion. When you use complete range of motion you will certainly ensure that that you strain the complete muscle and that you sustain your flexibility.
  • Finding A Recovery Time To Be Small, Yet You Can Continue To Complete A Good Total Set. When ever your rest period is to brief you would possibly be unable to carry out your complete set, in the event that it is too prolonged you will be simply waisting your time.
  • Work out Where You Are Able To Examin Your Technique In A Mirror. You need to have the ability to retain excellene technique on every single repetition, to be able to make this happen you must be able to to observe and fix your technique.
  • Slow Each Repetition To About 5 Seconds Per Contraction And The Same For The Extension, To Accelerate Your Training. To generate mas you need to increase the amount of time under tension of your target muscle tissue. Slowing your execution will raise the amount of time under strain. Frequent research papers have found that just under 6 seconds extension and contraction is the ideal time provides maximal benefit for creating muscle gains. You want to incorporate this technique on occasion, but not every time you train.
  • Breathe In When You Extend Your Muscle Tissues And Exhale When You Contract Your Muscle.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to keep from making these very common errors to keep solid form and continue to develop gains. As well, when you steer clear of these issues you will reduce the prospect of developing injuries.

  • It Is Best If You Don’t Omit Recovery Times. Over-training can easily in fact make you weaker in lieu stronger.
  • Avoid Cheating. In nearly all cases, cheating is utilizing momentum as a substitute for the force of your main muscle. Occasionally, some cheating on your final rep can be beneficial to overload your muscle, although not for more than a small number of reps.
  • You Don’t Want To Exercise By Yourself. Your workout buddy is usually a fantastic motivator. A partner can certainly be also valuable spotter.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Bench Press Recap

You ought to at this instant have the capability to conduct dumbbell bench press optimally. So now your future level is to conduct dumbbell bench press as a component of a periodic strength training routine to develop your Pectoralis.

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