Holding dumbbells with palms facing each other and elbows close to sides, press up until arms are fully extended. Below are three (3) dumbbell bench press alternatives coaches and athletes can use to increase chest and triceps strength and muscle hypertrophy. Lower the weights down past your ears. The dumbbell bench press can be added into accessory training blocks to increase muscle hypertrophy, reinforce proper pressing mechanics, and enhance muscular development of the upper body. The dumbbell press falls within the horizontal pressing domain, which also includes: barbell bench press, push ups, and angular variations (decline, incline, etc). The three heads of the tricep enter into the elbow. Additionally, by increasing the amount of force that you can produce at end ranges of movement you can increase maximal strength and power at off the chest in the bench press, often a sticking point for many. Muscles Worked: Chest. Phytochemicals: Types, Food Sources and Health Benefits, The Concept of Nitrogen Balance: Anabolism and Catabolism, Fish Oil and Bodybuilding: The Real Truth, Hollow body hold position: Proper form, mistakes, variations, Chia seeds – superseed for endurance running and strength training, Seated E-Z bar overhead triceps extension. I find that the axle bar bench press can enhance wrist stability and help lifters establish better elbow positioning in the bottom position of the press (due to the necessity to actually pull the weight into the body and squeeze the fatter bar). Common mistakes: moving the elbows to get help from the chest and back muscles, not positioning the elbows vertically to counteract the effect of gravity, and opening your elbows too wide. Refer to the below section for sets, reps, and weight recommendations. The dumbbell bench press is a movement that offers fitness goers a wide array of muscle and strength building benefits. The dumbbell bench press can be integrated into strength and power athlete programs to increase upper body strength and muscle mass of the chest, triceps, and anterior pressing muscles. differences between the barbell and dumbbell bench press, David Prowse, Star Wars’ Darth Vader and Champion Weightlifter, Dies At 85, 7 Bodybuilders to Watch At the 2020 Olympia 212 Pound Showdown, Powerlifter Heather Connor Deadlifts 192.5kg (424 Pounds) At Bodyweight of 44.5kg (99 Pounds), Powerlifter Julius Maddox Bench Presses 525 Pounds for 50 Total Reps, USA Weightlifting 2020 National Championships Will Be Virtual, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, 4-6 sets of 4-8 repetitions, resting 2-3 minutes, 4-6 sets of 8-12 repetitions, resting 1-2 minutes, 2-3 sets of 12+ repetitions, resting 60-90 seconds between (this is highly sport specific). Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Powered by WordPress. With dumbbells, some lifters may find that they can go into deeper ranges of motion during the eccentric aspect of the lift, fighting the demands placed upon the chest muscles. In the below section we discuss how coaches and athletes can integrate the dumbbell bench press into current training programs. Alternative Names: Straight arm dumbbell pullover, lying dumbbell pullover, cross-bench dumbbell pullover Type: Strength Experience Level: Intermediate Equipment: Dumbbell Muscles Targeted: Chest, lats, triceps, shoulders Mechanics: Compound Average Number of Sets: 2-3 with 12-15 reps each Variations: Incline, bent arm, decline dumbbell pullovers Alternative: Bench press, cable chest dip Also, when using heavy weights, this exercise can tear the triceps near the elbow, so you should stop the exercise if you feel any pain at all. Make sure to not over protract at the top when completing a rep, as this could throw your positioning and base out of line. Depending on the angle of the upper body and wrist, lifters can manipulate the movement to increase triceps demands as well (close grip dumbbell bench press). Raise both dumbbells to until arms are extended. Bodybuilding Wizard will make your dream body your reality. The dumbbell floor press is a dumbbell bench press variation that is done by lying on the floor rather than a bench. The single arm dumbbell bench press is done by using only one dumbbell (rather than two dumbbells) during the bench press movement. Like the triceps bar exercise, this is a basic, heavy exercise for the triceps. Below are five huge reasons why powerlifting, strongman, Olympic weightlifting, and yes, CrossFit athletes should be doing the dumbbell bench press. Dumbbells provide a more comfortable (neutral) grip, with the radius and ulna positioned correctly. We’ll be taking a look at variations of triceps extensions that you can perform using dumbbells, E-Z or straight bars, as well as the exercises that you can perform on pulley-machines. Note, that this relationship with the floor is essential to the floor press. Below are the key exercises stressed during the dumbbell bench press. Skill Level Beginner; Type Mobility, Muscle Endurance, Power, Strength Training; Equipment Dumbbells; Body parts Arms, Back, Delts, Shoulders; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Per Bernal / M+F Magazine.