If you wish to target the chest, it’s hard to find an exercise which beats the dumbbell bench press. The bench press is often labelled the king of upper body exercises, successfully stimulating the chest, shoulder, triceps and assisting muscle groups with each repetition. The dumbbell variation goes a step further, requiring greater coordination, stabilisation and unilateral recruitment compared to the barbell bench press.
As with all exercises, the athlete should start out with a weight they can comfortably manage. Once strength levels increase the athlete may begin to use dumbbells which become more difficult to get into the starting position. The technique discussed and shown in the instruction section should help the athlete get heavier dumbbells into the starting position, but it is always recommended to train with a partner who can assist you with heavier loads.