Bench Press with dumbbells
The bench press, is an essential exercise for the development of the chest muscles. Compared to using a barbell or the multipress, bench pressing with a dumbbell allows for greater freedom of movement, which places more strain on the stabilizing muscles. As an alternative to a bench, the exercise can also be performed on the floor. This variant is known as the floor press. However, the range of motion is limited in the floor press. Those with healthy shoulders should therefore prefer bench pressing on the bench.
Necessary equipment
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Bench Press with dumbbells - the correct execution
- Start lying on a flat bench
- Hold the dumbbells next to your chest with bent arms
- Your arms are spread about 45 degrees from your body
- Pull your shoulder blades back (retraction depression)
- Stretch your arms and press the dumbbells vertically upwards
- Return the dumbbells to your chest in a controlled manner
- See in the last video how to get into the start position
- If you feel unconfident, find a partner to support you during the exercise.
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight
The exercise Bench Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Bench Press?
Primary trained muscles for Bench Press
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Bench Press
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
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Similar exercises to Bench Press
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Diamond Push Ups
Diamond push-ups, also known as diamond push-ups, are an intense variation of classic push-ups. In this exercise, the hands are placed close together, with the thumbs and index fingers forming a diamond or triangle shape, which puts particular emphasis on the triceps.
Barbell Bench Press
The Bench Press, also known as the Barbell Bench Press or Chest Press, is an essential fundamental exercise for targeted chest muscle development. This exercise can be performed with various equipment, such as barbells, dumbbells, or on the Smith machine. While the Dumbbell Bench Press offers greater freedom of movement, significantly more weight can be lifted during the flat Bench Press with barbells.
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