When I first started lifting weights, the bench press was the ultimate exercise to master. I remember how it was THE exercise when I was a high-schooler who could maybe max 150. For many years I made the classic barbell bench press the staple exercise of not only my chest routine but honestly my entire weight training routine period.
Sure, I would dabble in dumbbells here and there, but it’s only been the last few years where they’ve really become a mainstay exercise for me. This alternative not only spiced up my routine but also brought significant benefits that the barbell bench press couldn’t offer. In this guide, we’ll dive into the world of dumbbell bench presses, exploring why and how they can be a key part of your fitness regime, no matter your experience level.
Benefits of Dumbbell Bench Presses Over Barbells
Improved Muscle Activation
When I started using dumbbells more often to bench press, I noticed a change almost immediately. I liked the deeper stretch as you can only go so low while using a barbell. Dumbbell bench presses also require more stabilization than the barbell version. Each arm works independently, activating those smaller muscles to keep stability as well as promoting symmetrical muscle development. Just about everybody is gonna be a little stronger on one side, so the dumbbells will enable you to even up that strength on each side a little more.
Enhanced Range of Motion
When you use a barbell to bench press, the bar is going to stop at your chest, period. With dumbbells, you can get that deeper stretch and greater range of motion. This will lead to more muscle fibers being activated from the deeper stretch, and consequently, more development of the muscle tissue.
Safety and Control
With barbell training on the bench press, your hands are going to be in the same position and distance apart throughout the lifts. For some, this can lead to shoulder discomfort. If you use dumbbells, your hands and wrists are free to move, and you may have them in different positions from the bottom of the rep to the top. It may feel more natural for many lifters as well. I personally prefer turning my forearms as I lift the dumbbells.
Of course, there is the major safety issue of getting stuck with the barbell on your chest when you go heavy on barbell bench presses and don’t have a spotter. It’s happened to most of us at some point and unfortunately can lead to tragic results. Who’s ever gotten “stuck” using dumbbells – all you have to do is drop them, or get them onto your upper thighs as you sit up.
Variations of Dumbbell Bench Presses
Flat Bench Dumbbell Press
The flat bench dumbbell press is a classic that targets the pectorals, triceps, and deltoids. Plenty of other muscles are going to work to stabilize the body as well when you press and lower the dumbbells to your chest. The key is to keep your feet firmly planted on the ground, lower back arched with the shoulder blades pulled down and in to “pop” the pecs out. You then press the dumbbells up and lower them with control.
Most lifters tend to lie back with the dumbbells at the sides of their pecs at the bottom of the movement. However, this isn’t optimal as part of lifting is getting the stretch reflex from lowering the weights. Even with dumbbells that allow you to normally get a decent amount of reps it’s difficult to start that first rep from the bottom unless you have a spotter helping you get the weights up. In my case, I lie back with the dumbbells over my body so they end up already being at least halfway up so I can easily start my sets with the dumbbells up.
Incline Dumbbell Press
The incline bench press is my favorite version to do with dumbbells. Focusing on the upper chest can help “lift” the pecs and you hit the front delts when you perform dumbbell inclines. I like to adjust the bench to a higher and higher angle between each set. The first set will be at a lower angle to get more weight up. Then I’ll do a couple of sets at the common angle for doing inclines. My last set will be at a higher angle, hitting the front shoulders a bit more.
As with flat dumbbell benches, getting the weight up on the first rep can be an issue. What I like to do on inclines is to arch my body up like I was doing a cheat rep, which technically I am doing – but just to get the dumbbells to the top to start my set. Then I sit back on the bench and do my set.
I like to start one of the two chest workouts I do by starting with incline dumbbell benches. I’ll do 4 working sets after a couple of warm-up sets. The first set will be with my heaviest one, done with dumbbells that allow for 6 to 10 reps (dumbbells lend themselves to more reps, you’re just not gonna go for a one-rep max with them). The subsequent sets have me going down in weight by 10 to 15 pounds per dumbbell depending on how many reps I want to shoot for.
Decline Dumbbell Press
To focus on the lower pecs, go for decline dumbbell bench presses. How you get set up for this exercise greatly depends on the angle of decline you want to lift from. Another factor will be what type of benches you have available to you and how much you can angle them – if you can at all.
For instance, if you go to a declined ab bench to bench press on you will almost certainly need a spotter to hand you the weights one hand at a time. Once you can go heavy enough, it’s just not possible to get the dumbbells from the floor yourself when you get set up on the bench.
I like to do very slightly declined bench presses when I do this exercise. There are a handful of benches at my gym that allow for just a little bit of decline. The bench will be just barely below parallel. I feel like this is superior to flat benching, at least for me.
Close-Grip Dumbbell Presses
This exercise is gonna transfer the focus to the triceps instead of the chest. The inner pecs will still get some work of course, but I do this one when I train arms.
To do close-grip dumbbell bench presses, you lie on a flat bench with the weights and push them together on top of your chest. Then, you push the weights up, keeping them pressed into each other all the way up. Since the dumbbells will stop at the chest, the range of motion will be less than other dumbbell bench presses, so you should be able to use more weight than you may realize. At the same time, it’s best to start with light weight to get used to the movement.
Integrating Dumbbell Bench Presses in Workouts
Integrating dumbbell bench presses into your workout regimen can be a game-changer, as I’ve personally experienced. It’s not just about the exercise itself, but how you pair it with other movements to create a comprehensive chest workout. Let me share a couple of my go-to routines that have significantly improved my chest development.
Sample Beginner Workout
If you’re just starting out, it’s essential to focus on form and build a solid foundation. A beginner might begin with a simple flat bench dumbbell press, focusing on technique rather than lifting heavy. Combine this with push-ups to enhance endurance and overall chest strength. For a beginner, three sets of 8-12 reps are a good starting point, gradually increasing the weight as you get more comfortable with the movement.
Intermediate Workout Plan
Once you’re past the beginner stage, you can start experimenting with more challenging variations. In my case, I like to kick off one workout with incline dumbbell bench presses, immediately followed by weighted dips. This combination is excellent for targeting both the upper chest and adding overall depth to the pecs. The incline press focuses on the upper pectorals, while dips emphasize the lower chest and triceps. For an intermediate routine, try four sets of each, ranging from 8 to 10 reps.
Advanced Techniques
For those at an advanced level, incorporating supersets or even a mix of dumbbell and barbell exercises can be highly effective. For example, in another workout, I start with incline barbell bench presses for overall chest strength and mass, followed by dumbbell bench presses on a flat or slightly declined bench for focused muscle engagement. This approach not only stimulates muscle growth in all areas of the chest but also keeps the workout challenging and dynamic. Aim for three to five sets of 6-12 reps for these exercises, either pyramiding up or down in weight and reps.
Remember, the key to a successful workout is not just the exercises you choose, but how you execute them. Proper form, controlled movements, and listening to your body are crucial for effective and safe workouts.
Tips and Tricks for Effective Dumbbell Bench Pressing
Perfecting the dumbbell bench press involves more than just the pressing motion. It’s about the entire process, from how you handle the weights to the little adjustments that make a big difference. Here are some of the tips and tricks I’ve gathered over the years, which have been game-changers in my routine.
Getting the Weights Into the Starting Position
It’s rather difficult, and sometimes impossible, to take 2 heavy dumbbells and lie down on a bench with them sitting on your chest and lift them from this bottom position. It can also put you at risk an injury. The dumbbells really need to be at the top position to start the exercise. This can easily be done with the help of a spotter, as they can push up at your elbows or hand you the dumbbells.
I do have ways to get this done myself by lying back with the dumbbells kept on my thighs as I get my back onto the bench. As I’m lying back, the thighs come with me so the weights are already a ways off of my chest when I get my upper back on the bench. I then just let my legs get back down and my feet onto the floor, and only have to push the weights a short distance to be over my body to start the exercise. Doing this requires you to be properly centered, so it’s best to practice it with lower weights at first.
Correct Form and Technique
Proper form is king when it comes to any exercise, and the dumbbell bench press is no exception. A key focus should be on hand placement and elbow positioning – keep your wrists straight and elbows at about a 45-degree angle from your body. This not only optimizes muscle engagement but also reduces the risk of injury. Remember to breathe consistently and engage your core throughout the movement for better stability and power.
Using Wrist Wraps for Better Grip
I personally prefer using wrist wraps, especially when handling heavier dumbbells. Not only do they provide additional wrist support, but they also enhance grip. This is particularly useful when you’re carrying heavy dumbbells across the room to your bench. I also like having a tight grip even while I’m pressing.
If you decide to use wrist straps while benching with dumbbells, make sure to be careful if you have to drop the weights. I can usually just get the weights onto my thighs before sitting up with them. However, this can be difficult to do on decline dumbbell bench presses. Just be cautious and make sure that the straps will easily unwrap so you don’t put yourself at risk for an injury.
Avoiding Common Mistakes
A common mistake is neglecting the importance of a proper warm-up and cool-down. These steps are crucial for preparing your muscles and preventing post-workout soreness or injury. Also, listen to your body. It’s easy to get caught up in lifting heavier and pushing harder, but overtraining can lead to setbacks. Remember, progress is a marathon, not a sprint.
Supplemental Exercises to Complement Dumbbell Bench Presses
A well-rounded chest workout isn’t just about the bench press. It’s about incorporating a variety of exercises that target different parts of the chest and supporting muscles. Here are some of the supplemental exercises I’ve found to be highly effective in complementing my dumbbell bench press routine.
Supporting Muscle Groups
- Exercises for Shoulders and Triceps: Since these muscles play a significant role in the bench press, strengthening them is crucial. I often include overhead dumbbell presses and tricep dips in my routine. These exercises ensure that my shoulders and triceps are strong enough to support heavier weights in the bench press.
- Strengthening the Back and Core: A strong back and a solid core are essential for a powerful bench press. Incorporating exercises like bent-over dumbbell rows and planks has not only improved my posture during the bench press but also increased my overall lifting stability.
Balance and Stability Work
- Incorporating Functional Training: Exercises like the single-arm dumbbell press or stability ball push-ups add an element of balance and stability training. They force the body to engage multiple muscle groups, improving overall functional strength and coordination.
- Core Stability Exercises: A stable core is the foundation of almost every exercise. Including core-centric exercises like Russian twists or leg raises in your routine can significantly enhance your performance in the dumbbell bench press.
Remember, the key to a successful workout program is balance. By integrating these supplemental exercises, you not only improve your bench press performance but also achieve a well-rounded physique and reduced risk of injury.
Conclusion
Incorporating dumbbell bench presses into your workout routine can be a transformative experience, as it has been for me. Whether you’re a beginner or an experienced lifter, the benefits of this exercise are undeniable. From improved muscle activation and enhanced range of motion to the safety and variety it offers, dumbbell bench presses are a versatile and effective way to build strength and symmetry in your chest.
Remember, the journey to mastering the dumbbell bench press is not just about lifting weights; it’s about proper form, technique, and balancing your workout with complementary exercises. Using tools like wrist wraps for enhanced grip, as I do, can also contribute to a safer and more effective workout. But most importantly, listen to your body and focus on gradual progression.
I hope this guide helps you as much as exploring these techniques has helped me. The world of fitness is always evolving, and there’s always something new to learn and incorporate into your routine. Stay consistent, stay safe, and enjoy your journey to a stronger, healthier you.
