Dumbbell Bench Presses for The Average Man

The dumbbell bench press provides a tough challenge for the average man. Unlike the barbell bench press, dumbbells are tougher to balance, more difficult to lift in unison, and engage a wider network of stabilizers in the upper body. The dumbbell version of the exercise does suit the average man in one important respect – dumbbells don’t require any setup or configuration. Simply grab two dumbbells at a suitable weight and you’re ready to go.

  1. Form

    • The basic bench press form using dumbbells requires a flat workout bench without the cradle racks. Begin the exercise with the dumbbells resting at your sides, then bring them to chest level. Press both dumbbells up at the same time until both arms are completely extended above the middle part of your chest. Hold both weights for a moment, then lower both back to chest level. This is one repetition.

    Sets and Reps

    • Aside from using precise form, the success of your dumbbell bench presses depends on how you structure your sets and reps. A set consists of a specific number of reps grouped together and performed in quick succession. For example, 10 complete reps performed with no rest comprise a set. Standard set structures are perfect for developing a foundation of strength for your target muscles. Three to four sets performed at two to three times each week is usually sufficient for achieving good results. Rest at least one to two minutes in between sets.

    Variations

    • Due to the difficulties that come with balancing twin, independent weights during the press, you don’t necessarily have to do your reps in unison. Perform an alternating version of the dumbbell press in which you only lift one dumbbell at a time. Other variations include performing your reps on an incline or decline workout bench. Incline dumbbell presses shift the focus from the middle chest to the upper chest, while decline presses shift the focus to the lower chest. Doing a couple sets of all three gives you an effective all-around chest workout.

    Considerations

    • Work out with a friend and spot each other while doing the dumbbell bench press. Since the dumbbells tend to sway more than barbells during the lift, a spotter can help guide you and ensure that you maintain good form. Also, a spotter helps control the weight if you happen to lose control yourself. Rest at least one full day in between chest workouts to let your muscles recover. If you do incline and decline presses in addition to flat presses, you don’t need to do all three in a single workout. During the first chest workout of the week, do flat presses. During the second chest workout, do incline presses. Do decline presses during the third chest workout.