Dumbbell Benchpress

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Sit on end of bench with dumbbells resting on thighs.
3. Lay back to lay on bench, whilst bring thighs up so that they manoeuvre the dumbbells above you.
4. Lay flat on the bench with dumbbells in starting position above upper chest area.
5. Alternatively, have someone pass the dumbbells into position is easier.

Excution/Movement

1. Whilst keeping good body posture, descend the dumbbells down, keeping upper arms perpendicular to body.
2. When upper arms are just below parallel to the floor, extend arms up whilst contracting the chest, back to the starting position.
3. Repeat for desired number repetitions.

Comments

The dumbbell bench press is a bench press variation that recruits the pectorals effectively.

The dumbbell version of the bench press allows for isolateral training, and therefore for each side of the body to work independently to execute the lift.
The dumbbells also allow for a slightly greater range of motion compared to that of the barbell bench press, as your hands are not fixed in a static width.

As with all bench pressing exercises, if our goal is to cause hypertrophy to the Pectorals fibres, then execution of the movement is important. Our aim is to stimulate the chest fibres, and minimise secondary muscle involvement. Perform the exercise is a controlled manner, focusing on the recruit of the chest during the movement.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.