Why Are Dumbbell Bench Presses So Effective?
The dumbbell bench press is a popular exercise that is performed by many fitness enthusiasts to build chest muscles. It is an effective exercise that can be done in different variations, such as flat dumbbell bench presses, incline dumbbell bench presses, decline dumbbell bench presses, and close grip dumbbell bench presses. In this article, we will explore these variations and how they can benefit your workout routine.
Flat Dumbbell Bench Presses
The flat dumbbell bench press is a classic exercise that is great for building overall chest strength. To perform this exercise, lie down on a flat bench with a dumbbell in each hand. Position the dumbbells at shoulder width apart and bring them down slowly to your chest while keeping your elbows at the angle you’re most comfortable with. Push the weights back up while exhaling, making sure to fully extend your arms at the top.
While it’s best to go for full reps, you do need to avoid hyperextending the pecs by taking it too far. I like to get the dumbbells down to where they touch the side of my chest before pressing them back up. This is also a reason not to drop the weights like so many lifters do. Since I use wrist straps on dumbbell benches, it wouldn’t be wise to drop them. I prefer bringing my legs up and sitting up so the dumbbells are on my knees.
When going heavy on the dumbbell bench press, you may find it difficult to get the weights in the best starting position. Just lying back with the dumbbells on your chest is not where you want to start. It’s very difficult to start at the bottom if you have a decent amount of weight unless you have a spotter to help you get them up. Later in the article, we go through the best strategy to get into the best starting position.
Incline Dumbbell Bench Presses
The incline dumbbell bench press targets the upper portion of the chest muscles. To perform this exercise, lie down on an incline bench with a dumbbell in each hand. Keep the dumbbells at shoulder width apart and bring them down slowly to your upper chest while keeping your elbows at a 90-degree angle. Push the weights back up while exhaling, making sure to fully extend your arms at the top.
Decline Dumbbell Bench Presses
The declined dumbbell bench press is great for targeting the lower portion of the chest muscles. To perform this exercise, lie down on a decline bench with a dumbbell in each hand. Position the dumbbells at shoulder width apart and bring them down slowly to your lower chest while keeping your elbows at a 90-degree angle. Push the weights back up while exhaling, making sure to fully extend your arms at the top.
One thing about decline bench presses is that you almost have to have somebody else hand you the dumbbells when you lie on the bench. It can be downright unsafe trying to manage a couple of heavy dumbbells if you are declined at a decent angle. You will also have to drop the dumbbells on the declined dumbbell benches.
My personal preference for decline dumbbell presses is to use a very slight decline. I mean not much below a flat bench level. However, I like pushing from this slight angle. It all comes down to what you like.
Close Grip Dumbbell Bench Presses
The close-grip dumbbell bench press is an effective exercise for building triceps strength. To perform this exercise, lie down on a flat bench with a dumbbell in each hand. Position the dumbbells closer together than you would for a standard bench press and bring them down slowly to your chest while keeping your elbows at a 90-degree angle. Push the weights back up while exhaling, making sure to fully extend your arms at the top.
Why I prefer slightly declined dumbbell bench presses to flat presses sometimes
While the flat dumbbell bench press is a great exercise for building chest strength, I personally prefer the slightly declined dumbbell bench press at times because it engages more of my lower chest muscles. By adjusting the angle of the bench slightly, I am able to put more emphasis on this area and achieve a more well-rounded chest workout.
Wearing wrist straps for grip
When performing dumbbell bench presses, it is important to have a good grip on the weights to avoid injury. If you are working with heavy weights, you may want to consider wearing wrist straps to help you grip the weights more securely.
Pyramiding up or down in weight
Pyramiding up or down in weight is a popular technique that involves starting with lighter weights and gradually increasing or decreasing the weight as you perform the exercise. This technique can help you challenge yourself and build strength over time. For example, you could start with a set of 15 reps using lighter weights, then increase the weight and do 10 to 12 reps, and continue to increase the weight and decrease the reps until you go for your heaviest set for low reps.
Dumbbells don’t lend themselves to maxing out. It’s best to get at least 5 or 6 reps even on your heaviest set. If you do try to use a weight you may only be able to get 2 or 3 reps with, you almost certainly need a spotter to help you get the weights into position. You’re also not gonna get the ‘feel’ you want in the muscles with so few reps. Go for full reps on dumbbells and really feel the muscles. Honestly, at this point in my life, the lowest amount of reps even on my heaviest dumbbell bench press sets ends up being between 8 and 10.
Getting Heavy Dumbbells Up to Start Benching
When starting a set of dumbbell bench presses, it is better to keep the weights up in the air with your arms extended than to bring them down to your chest and then lift them back up. By keeping your arms up, you engage your chest muscles and help to stabilize the weights before you begin the exercise. This can help you maintain proper form and avoid injury.
Sets and Reps
The number of sets and reps you do for dumbbell bench presses will depend on your fitness goals and level of experience. For beginners, it is recommended to start with 3 sets of 10-12 reps with lighter weights to ensure proper form and avoid injury. As you become more experienced and your strength increases, you can gradually increase the number of sets and reps.
If your goal is to build strength, you may want to focus on fewer reps with heavier weights. For example, you could do 5 sets of 5 reps with heavier weights to challenge yourself and build muscle mass. On the other hand, if your goal is to build endurance, you may want to focus on higher reps with lighter weights. For example, you could do 4 sets of 15 reps with lighter weights to build stamina.
Final Thoughts
In conclusion, the dumbbell bench press is a versatile exercise that can be performed in various variations to target different areas of the chest and triceps. By incorporating this exercise into your workout routine and adjusting the angle of the bench or weights, you can challenge yourself and achieve a more well-rounded chest workout. Remember to maintain proper form, wear wrist straps for grip if needed, and gradually increase the number of sets and reps as you become more experienced.
