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The dumbbell bench press workout is a great exercise for building strength and muscle in your chest
It also provides an excellent stretch to the anterior deltoids
To do this exercise, lie on your back on a bench with your feet flat on the floor
Hold a dumbbell in each hand and lower them to the sides of your body with palms facing up
Press them up to chest height, keeping elbows close to the body and lowering them back down again
Keep your palms facing up and elbows close to the body
Keep your feet flat on the floor as you do this
You can also help by holding weights in each hand
This can vary the weight of the movement so you don’t get tired or hurt
You can also do this exercise standing on a bench with dumbbells raised above your head
This exercise strengthens all muscles of your chest, particularly those that go from back to front (pectoralis major and minor)
It’s particularly effective for chest development in males because of how the muscle looks when isolated upon removal from the torso, where it is pulled harder than when it is isolated in a sitting position
This particular exercise is also strenuous on the posterior deltoid muscles
These moves may respectively be used as a warm-up, general strength or hypertrophy exercise, or as a finisher
The “abbreviated” versions are typically 10 reps per set (10R)
As always, consult with your physician before doing any physical activity if you have any existing health problems
Different grips will emphasize different parts of the muscle
A very wide grip will work the inner chest and area below the pectoralis major, while a narrow grip on a flat bench will focus more on the upper chest
The dumbbell flye or dumbbell press, which are to be done in an incline or decline bench respectively (incline activates more of the upper pecs and decline activates more of the lower pecs), can also be done with varying grips (narrower or wider)
It is recommended that when using an incline or decline bench that you do not use a barbell but instead use dumbbells because it allows for greater concentration on specific areas of the chest
Weight training is the single most effective way to build chest muscle
It allows you to train your chest at higher weights, thus making the muscles work harder and thus growing larger
The bench press is a multi-joint (more than one joint is used) free weight exercise that targets the pectoralis major and anterior deltoids
During this exercise, all of the muscles of the arm are used to stabilize and move the weight
This movement can be performed on a variety of different size benches using varying types of equipment
Dumbbell bench press workout
The dumbbell press is a great exercise for the chest, shoulders, and arms
It can also be used as a way to increase strength in your triceps
The first step is to lie down on the bench with your back flat on the surface and your feet flat on the floor
You should also have a dumbbell in each hand with your palms facing away from you
Your arms should be hanging at your sides and you should have an overhand grip on the dumbbells
The next step is to lift both of your arms up so that they are parallel to the ground and then bring them down until they are almost touching your sides again
In order to complete one repetition, you will need to do this movement ten times or until failure
The movement is not only great for your muscles, it is also considered a great exercise for the chest
The dumbbell press will raise your heart rate and help you build muscle mass in your chest area
The dumbbell press is a great exercise for the shoulder girdle as well
It does this by working your shoulders, arms, and back all at once
The movement actually makes use of every muscle in your upper body as you lift the weights up overhead
While it may not give you a lot of measurements on how much muscle you are building, it is a great exercise to do during any workout because of its benefits when used properly
The dumbbell press is also very beneficial when it comes to building up the muscles of your shoulders
The movement will strengthen the muscles in your shoulder blades as well as the muscles that are attached to them
This is a great way to build up size in your arms as well, which is important for several reasons
It is important to have strong arms if you want to use them for things like lifting heavy weights and other purposes that need strong arms, like working out at the gym
Many men and women do not believe that lifting weights can be good for you and help you maintain a healthy body
For a lot of people, this is true but many people have just never thought about it in this way
It is a great way to build up strength and muscle, which means that if you are lifting weights regularly, you will be much healthier than other people, regardless of your age
If you are looking for a great way to build up strength and muscle during your workout routine, the dumbbell press is the way to go
It is a very simple exercise to do with just one or two dumbbells and it will help you with whatever muscle group that you are trying to work on as well as help you become stronger overall
The movement is considered one of the most effective ways to work out at home because it can be done without any extra equipment which makes it perfect for people on a budget
Dumbbell bench press for strong chest
This exercise is very simple and can be done at home
It is an effective way to strengthen the chest muscles
Dumbbell bench press strengthens the pectoralis major, anterior deltoid, and triceps brachii
The exercise also works your core muscles to keep you steady on the bench
Note: Avoid doing this exercise if you are wearing a belt
If you do wear a belt, remove it before starting this exercise
Lie on your back on the bench press with your feet flat on the floor and your knees bent as far as is comfortable without buckling
Push against the ground with your heels to lift yourself and raise both arms straight up in line with your shoulders while maintaining a flat back position
Lower arms to the starting position while squeezing shoulder blades together to help maintain upper body balance momentarily at top of lift and continue until your muscles are tired, then repeat the move for specified rep count or time period
In order to do this exercise, you will need a flat bench and two dumbbells of about 10-pound weights each
Place your feet on the floor or on a stool in front of you for stability
Get into position by lying down on the bench with your head near one end and your feet at the other end of the bench (you should have space between your body and the end of the bench)
Push up with both arms so that you are in an upright position, with your hips and knees bent at 90 degrees
Now position the dumbbells on your thighs
Once you are in position, breathe in deeply, hold your breath, and lower the weight down to the level of your chest by bending both arms as shown in the figure next to this paragraph
The elbows should be kept close to your body throughout this process
Now breathe out as you push up with both arms (this will make sure that you go through a complete range of motion)
Do not let your elbows drift away from each other during this process
Make sure that the elbows go out only when pushing up rather than pushing down
Also, keep looking straight ahead at all times during this exercise for better form
Do not let your head dip down or bend forward
This process is repeated for a single rep
Perform as many reps as you can in a single set
Rest is given before starting the next set
The goal is to complete 5 sets of 8-10 repetitions each with at least 3-minute breaks between the sets
When you can complete 10 sets of 8-10 repetitions, you will have a good strength level
You may need to increase your weight on the dumbbells when you reach this stage
An important part of the exercise is proper form
For example, the elbows should go out only when pushing up rather than pushing down
Also, make sure that the elbows go out only when pushing up rather than pushing down
Make sure that your head does not dip during this exercise
This exercise is also done with a bench press grip onto an Olympic bar or an E-Z bar depending on what equipment your gym provides for this exercise
Dumbbell bench press for muscular chest
The dumbbell bench press is a great way to work your chest muscles
It is a good alternative to the barbell bench press because it can be done with lighter weights and more repetitions
This exercise works the pectoralis major, which are the large muscles in your chest, and also the anterior deltoids, which are the muscles that connect your arm to your shoulder
The dumbbell bench press is an effective exercise for building strength and get a muscular chest
It can also help improve posture and reduce back pain by strengthening core muscles
The dumbbell bench press is a very important exercise
It is the trademark of bodybuilders and many of them have used it to increase muscle mass and power in their chest
This exercise can be used in many different formats, with both the dumbbells, barbell, against a wall or even with an incline bench or flat bench
The exercise is a little more difficult, but it is not as hard as the barbell bench press
Some people prefer this variation because it allows for more repetitions and less weight if needed
The dumbbell bench press can be performed with lighter weights than the barbell
Because you need to support your body weight with the handles instead of resting on them, you cannot move quite as fast
This means that this exercise will not stress your joints quite as much as the barbell bench press
As an added benefit, it can help prevent shoulder injuries in shoulder pressing exercises such as the military press and shoulder shrugs which place an abnormal strain on the shoulder joint during movements such as these exercises and shrugs
Exercise Instructions: Set up two weight benches side by side
Sit on the edge of the first one and place the dumbbells on your thighs
Put your wrists underneath your shoulders and extend your arms out in front of you at shoulder level with dumbbells placed palms down on top of each other in between them
To do the dumbbell bench press:
Lie on the bench with your feet flat on the floor
Hold a dumbbell in each hand, keeping your arms straight but not locked
Your palms face down, and your thumbs are wrapped around the handle
Press upward until your arms are straight, stopping when it is hard to keep them from slightly bending
Pause for a moment then return to your starting position
Lower the dumbbells by bending your arms until the dumbbells rest on the lower portions of your chest
Pause for a moment then return to your starting position
Repeat this motion 15 to 20 times, while focusing on doing the exercise properly and slowly with good form
The American College of Sports Medicine recommends that you do at least one set of dumbbell bench presses with five to 12 repetitions in each set right before you lift something heavy like a barbell or machine weights
It also recommends that you do at least one set of ballistic push-ups after every workout, so do both these exercises before you start pushing something like a barbell against your chest
Warnings: Don’t do this exercise if you have shoulder problems
Don’t let the dumbbells touch your chest when pressing upward
Doing so can cause shoulder pain, strains and muscle tears
