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.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Similar exercises to Bench Press
Explosive Push Ups
Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.
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.
Kneeling Push Ups
Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury.
In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.
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