Dumbbell bench press, as well as bench press lying on a horizontal bench, this multi-joint (basic) extremely effective exercise for pectoral muscles, which is great for beginners, as well as for experienced athletes. In contrast to the traditional bench press lying down, the dumbbell press has a significantly greater amplitude of motion, which contributes to better stretching and contraction of muscles, due to the dumbbell above the chest. In addition, working with dumbbells allows you to include in the work of many small muscles stabilizers of the shoulder joints. Thanks to this, the dumbbell bench press is better suited for the development of not only the mass, but also the strength of the pectoral muscles and the entire upper humeral girdle.
The dumbbell bench press also has its drawbacks, which include not the convenience of performing an exercise with a high weight, an increased risk of muscle strain and loss of control over the projectile, which in turn is fraught with trauma. However, all these drawbacks compensate for the advantages of the dumbbell bench press, provided that the correct technique is followed.
Nevertheless, despite its effectiveness, the press of dumbbells lying on a bench (horizontal or oblique) does not enjoy such popularity among visitors to the gym as a bench press lying on a bench. In my opinion, this is due to the fact that in the bench press the working weight is significantly lower than in the bench press, since bench press of dumbbells more difficult and more traumatic than bench press. Therefore, if you decide to pump the pectoral muscles with this chest exercise, you just need to learn and put the correct dumbbell bench press technique, starting with a light dumbbell.
See the technique of doing dumbbell bench press lying on the bench on the video: