What Plane of Movement Is the Dumbbell Press In?

Every move you make occurs on one or a combination of the three planes of motion. Depending on the exercise you are doing and the muscle group you are targeting, dumbbell presses use different planes of motion. When you do dumbbell chest presses to primarily target your chest muscles, you are working on the transverse plane of motion. When you target your shoulders with dumbbell shoulder presses, you are working in the frontal plane. Establish a clear starting position and use correct form to ensure you are doing dumbbell presses in the intended plane of motion.

  1. Your Starting Point

    • Before you think about different planes of motion, it is important that you have a standard anatomical reference for your starting position. This position is often referred to as an anatomical neutral, anatomical starting, or fundamental starting position. Assume this starting position by standing with your legs together, your knees straight, and your toes forward. Your arms should be relaxed by your sides with your palms facing forward.

    Dumbbell Chest Press

    • The dumbbell chest press primarily targets your chest while also working your shoulders and triceps. You can do dumbbell chest presses lying down or standing. To perform dumbbell chest presses standing, bring your dumbbells up to chest-height with your palms down, and your elbows forming a 90-degree angle directly to your sides. Press outward, bringing your hands together before returning to your starting position. Dumbbell chest presses occur on the the plane that divides your body into upper and lower halves -- the transverse plane.

    Dumbbell Shoulder Press

    • The dumbbell shoulder press targets your shoulders. You can do dumbbell shoulder presses standing or seated. To perform dumbbell shoulder presses, bring the dumbbells up to shoulder-height with your palms facing forward. Press both dumbbells upward, bringing your hands together before returning to your starting position. Dumbbell shoulder presses occur on the plane that divides your body into front and back halves -- the frontal plane.

    Combine With Dumbbell Press

    • To promote muscular balance and minimize your risk of injury, you want to train on all three planes of motion. The sagittal plane is the third plane of motion. On days when you are working on the transverse plane doing dumbbell chest presses, you can integrate more chest work by doing pushups. Close-grip pushups occur on the sagittal plane of motion which divides your body into right and left halves. Incorporate front shoulder raises on days you are targeting your shoulders with shoulder dumbbell presses. While shoulder dumbbell presses occur on the frontal plane, front shoulder raises occur of the sagittal plane of motion.