Categories: Bench Press Exercise

Dumbbell bench press lying on the bench: technique of implementation and recommendations

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.

Dumbbell bench press lying on the bench: technique of execution

  1. Take dumbbells and sit on the edge of the bench, supporting the dumbbells with your knees. Lightly push your feet off the floor, throwing dumbbells to your chest and lying on the bench, pressing your back against it. Stop the feet to the floor. Raise your elbows to the sides and hold dumbbells near your chest.
  2. On exhalation with the accentuated effort of the pectoral muscles, squeeze the dumbbells upwards and bring them in front of you to minimize the muscles of the chest. Then, on the same trajectory, slowly lower the dumbbells to the starting position, while taking a deep breath. Do the necessary number of repetitions and approaches.

Dumbbell bench presses: tips and frequent mistakes

  • Do not forget to warm up thoroughly before training and always start with a small weight dumbbell to warm up and prepare the muscles and joints for intensive exercise.
  • When working with large weights, use the help of team-mates for training. Ask them to give you dumbbells and take them off after finishing the approach, and also hedge during the exercise. Remember that dumbbell bench press is a traumatic exercise.
  • To develop strength and muscle mass, use dumbbells with which you can perform the 3-4 approach for 6-10 repetitions in full amplitude.
  • Dumbbell bench press lying on an incline bench head up allows you to evenly distribute the load throughout the pectoral muscle. The downward slope is used to study the lower part of the pectoral muscles.
  • As the muscles get used to the load, gradually increase the number of repetitions in the approach or the working weight of the dumbbells.

See the technique of doing dumbbell bench press lying on the bench on the video: