Exercise of the Month: Flat Bench Dumbbell Press

The flat dumbbell bench press is an alternative movement to the traditional barbell bench press.

The movement is basically the same as the barbell bench press and the muscles used are the same. This exercise is also considered a compound movement.

The only difference in the movement is the balance. Each dumbbell must be lifted independently of one another which can be somewhat more difficult since one side of your body may be stronger than the other. However, this movement is very beneficial because it forces your weaker body part to become stronger.

This is a great muscle mass builder for the chest as well as for the shoulders and triceps.

For those of you who experiencing a plateau with the barbell bench press, try doing flat dumbbell bench press' instead for 4 weeks- They do wonders for getting you off a plateau.
 

Position for the dumbbell bench press

  1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.
  2. Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on the flat bench bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
  3. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.

Execution of the dumbbell bench press

  1. Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.
  2. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.
 

 

 

 

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I,m sorry I read it as if the exercise described was an alternative to the normal way of doing it. I couldn't see it. Thus the "?".

. Phone Post

wut lol

When I was young back in the 80's I was doing sets of 10 with 120's while in a crunch position. I weighed 168

IDXtreme - When I was young back in the 80's I was doing sets of 10 with 120's while in a crunch position. I weighed 168
Back in the 80's I was in my old mans ball bag waiting to get shot into my me home Phone Post 3.0

New Phone Post 3.0

IDXtreme - When I was young back in the 80's I was doing sets of 10 with 120's while in a crunch position. I weighed 168

beast mode. how much can you do now?

I do them with my legs up on the bench, not in someone's lap. lol

I prefer incline to flat dumbbell presses. Flat the rom seems too short. Phone Post 3.0

Leigh - 

I mean...

Squats and deadlifts!

;) Phone Post



Son of a bitch. lmao.



 



 I find it a bit more difficult to lift my full capacity with dumbbells. It's that weird moment between sitting upright and laying back on the bench. But I like the idea of working each side of my chest independently.

Leigh -
Authority Figure -
Leigh -  I mean...

Squats and deadlifts!

;) Phone Post

Son of a bitch. lmao.

 

 I find it a bit more difficult to lift my full capacity with dumbbells. It's that weird moment between sitting upright and laying back on the bench. But I like the idea of working each side of my chest independently.

I did this technique where I have the dumbbells on my knees, then rock back with straight arms, so I end up on my back with arms locked out. Its probably quite dangerous but it works. Phone Post

Lol. We all have our rituals to get in position.

When I finish heavy incline dumbbell sets I rock back and forth and then "kick" them up one at a time with my knees. I'm sure I look spastic.......but don't know any other way to get into position. Phone Post 3.0

I use a Swiss Ball

Make it so much harder Phone Post 3.0

Leigh -
Authority Figure -
Leigh -  I mean...

Squats and deadlifts!

;) Phone Post

Son of a bitch. lmao.

 

 I find it a bit more difficult to lift my full capacity with dumbbells. It's that weird moment between sitting upright and laying back on the bench. But I like the idea of working each side of my chest independently.

I did this technique where I have the dumbbells on my knees, then rock back with straight arms, so I end up on my back with arms locked out. Its probably quite dangerous but it works. Phone Post

Lol that's how i do it, and then when I'm done, i bring my knees up and reverse the process. Only way i can get heavy weight up there without a partner. Phone Post

Katsumoto - 
IDXtreme - When I was young back in the 80's I was doing sets of 10 with 120's while in a crunch position. I weighed 168

beast mode. how much can you do now?

I have no idea. I tore a pec muscle 10 years ago.
Now I weigh 210 and 50 years old. I can do 35 pushups?

Make sure you plant your feet on the ground. I hate seeing the clowns at the gym with their feet on the bench. If you want to work on core stability do it some other time, numbnuts. You're going to hurt yourself because you restrict your balance and you're presumably attempting to lift heavy weights.

Dumbbell presses are a great exercise but they do put a strain on the shoulder joint. I've phased them out over the years and my lingering joint discomfort has decreased substantially. It's something to consider for those of us with crummy joint from wrestling, etc. Phone Post

Speaking of shoulder issues, for two years I did bench press on smith machine exclusively. Helped a lot.

Funny these days I do a lot of decline bench, but not much standard bench press. These dumbbell presses I put back into rotation in last month. Phone Post