Execution
- Assume a stable back lying position on an exercise bench. Your head, shoulders and buttocks should rest on the bench, the legs slightly apart with the knees bent 90º and the feet flat on the floor.
- Hold a dumbbell in each hand with a pronated grip, i.e., with the palms facing away (towards your feet).
- The arms should be fully extended supporting the dumbbells directly above the chest, and with the dumbbells touching one another.
- When you are ready, inhale an hold your breath as you lower the weights by bending the arms and keeping the elbows pointed out to the sides.
- As you lower the dumbbells, move them out to the side so that the dumbbells will be alongside the chest/shoulders in the bottom position.
- As the dumbbells approach the chest, do not stop but quickly reverse directions and push the dumbbells back up until you again have completely extended arms.
- Press the barbells upward in basically a straight line directly above the chest.
- EXHALE forcefully as you pass the most difficult point on the assent.
- Pause in the top position with the dumbbells together and then repeat for the necessary repetitions.
Training Tips
- The bench press can also be done with a pause in the bottom position. This is a more difficult variant and requires a double breathing cycle for safety and effectiveness. Execute as follows:
- As you lower the dumbbells, exhale until you reach the bottom position then pause while maintaining muscle tension.
- Inhale slightly more than usual and hold your breath as you push the dumbbells back up.
- Exhale after you pass the most difficult point on the way up and then pause momentarily when the arms are fully extended.
- Then inhale, hold your breath as you begin lowering the dumbbell and then gradually exhale as you approach the bottom position, and then pause before repeating.
- If you use very light weights, how you breathe is not critical. But when you use heavy weights or when the muscles are fatigued and the exercise becomes more difficult, then breathing becomes very important.
- When you inhale and hold your breath, you help stabilize the chest, creating a firm base against which the muscles can contract. In addition, it stabilizes the trunk, giving you more stability in your basic position. When you exhale, the body relaxes and you lose the rigidity of the chest. Thus, exhalation should always be done when the muscles are not under maximum contraction.
- You may find that when you use dumbbells, you will have to use slightly less weight than when you handle a barbell. The reason for this is that the dumbbells are slightly more difficult to control especially if one arm is weaker. Because of this, you should start with light weights and gradually build up to heavier weights.
- As you gradually increase the resistance, you will also be simultaneously strengthening the stabilizer muscles that hold your trunk and arms in place as you execute the movement. This will keep the movement smooth and you will not experience excessive stress as occurs when slightly off balance
- The dumbbell press can be used to determine if you have a muscular imbalance. When you use a barbell, you compensate to keep the barbell level at all times. However, when using dumbbells, there is no compromise. One arm may be capable of lifting the weight, but the other may not be. Once you determine if there is an imbalance, take steps to equalize the muscle strength in both arms and on both sides of your chest.
- Some people have a tendency to push down with the feet to raise the hips when pushing the dumbbells upward especially when very heavy. By raising the hips, you change the trunk angle at which you push the dumbbells upward to bring in more of the lower, sternal portion of the pectorals which are typically stronger than the upper pectorals. But the raising of the hips creates greater arching in the lower back which, if it becomes excessive and you use very heavy weights, may be injurious
- The dumbbell press can also be done with a neutral grip in which you keep the elbows pointed toward your feet. In this case, you involve only the upper portion of the pectorals together with the anterior deltoid. It also puts greater stress on the triceps.
- When you move the dumbbells inward so that they touch in the up position, you bring in a stronger contraction of the pectorals and anterior deltoid. This is one benefit of the dumbbell press that you do not get with the barbell.
Major Muscles Involved
The muscles of the shoulder joint, shoulder girdle, and elbow joint are involved in the flat bench dumbbell press. In the shoulder joint, the anterior deltoid, corachobrachialis, and middle pectoralis major muscles are in action. The deltoid is a three-headed muscle that covers the front, top and back of the shoulder. In this exercise, it is mainly the anterior and middle deltoid that are involved. The corachobrachialis is a relatively small muscle located deep underneath the deltoid and pectoralis major muscles running from the scapula to the inner surface of the humerus. The pectoralis major is a large muscle that covers the chest from the clavicle, the whole length of the sternum and the cartliages of the first six ribs near the sternum. The fibers converge and attach to the humerus almost in the same place as the deltoid. In the shoulder girdle, the pectoralis minor and serratus anterior are the major muscles involved. The pectoralis minor is a small muscle located on the upper chest and is covered by the pectoralis major. The serratus anterior lies on the outer surface of the ribs at the sides (just below the armpits) and is covered by the scapula at the rear and the pectoralis major in front. In the elbow joint, the triceps brachii, a large muscle which covers the entire back side of the arm, is the only major muscle involved. It has three sections, the lateral head on the outer surface on the back of the upper arm, the medial head on the inner side of the back of the upper arm, and the long head in the rear of the upper arm. All three heads run into a common tendon which attaches to the olecranon process of the ulna bone in the forearm.
Muscle/Joint Actions
In the shoulder joint, there is horizontal flexion (adduction) in which the upper arms move perpendicular to the trunk to a position in front of and above the chest. In the shoulder girdle, there is abduction of the scapulae in which the muscles pull the scapulae away from the spine toward the sides of the ribs. In the elbow joint, there is extension in which the forearms move away from the upper arms until the arms are fully extended.
Sports Uses
In bodybuilding the flat bench dumbbell press is very important for full development of the chest, especially the middle section and anterior shoulder joint muscles. It is an assistive exercise for the triceps and serratus anterior. The combination of shoulder joint horizontal flexion, shoulder girdle abduction, and elbow extension is very important in all forward reaching, grabbing, and pushing actions. These actions are seen in boxing when throwing a roundhouse and in jabbing; in the martial arts in execution of various punches; in football tackling, pushing and blocking; and in gymnastics, especially in floor exercise, the parallel bars and rings. The dumbbell press is also important in baseball and softball batting and in side arm throwing.