If you want to build a stronger upper body, learning how to do chest press with dumbbells is a fantastic place to start. This exercise is a cornerstone for developing chest, shoulder, and tricep strength, and using dumbbells offers unique benefits compared to a barbell.
How To Do Chest Press With Dumbbells
Let’s break down the proper form from start to finish. Getting this right is crucial for maximizing gains and preventing injury.
Step-by-Step Setup and Execution
- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Lie back and use your knees to help kick the weights up to the starting position.
- Press the dumbbells up so they are directly over your chest, with your arms straight. This is your start and finish point.
- Your palms should be facing forward, and the dumbbells should be parrallel to each other.
- Take a deep breath in, and slowly lower the weights down to the sides of your chest. Keep your elbows at about a 45-degree angle from your body, not flared straight out.
- Pause briefly when the dumbbells are just beside your chest. You should feel a good stretch in your pectoral muscles.
- Exhale and press the weights back up to the starting position, following the same arc. Focus on squeezing your chest muscles as you push.
Common Mistakes to Avoid
- Bouncing the Weights: Don’t use momentum by bouncing the dumbbells off your chest. This takes work off your muscles and risks injury.
- Flaring Elbows: Letting your elbows point straight out to the sides puts excessive stress on your shoulder joints.
- Arching Your Back Excessively: A slight natural arch is okay, but heaving your lower back off the bench is a sign the weight is to heavy.
- Incomplete Range of Motion: Not lowering the weights fully or not locking out at the top reduces the exercise’s effectiveness.
- Feet Placement: Keep your feet flat on the floor for stability. Avoid lifting them up or tucking them on the bench.
Why Choose Dumbbells Over a Barbell?
Dumbbells offer several key advantages. They require each side of your body to work independently, which helps correct muscle imbalances. You also get a greater range of motion, allowing for a deeper stretch at the bottom of the movement. This can lead to better muscle development. Furthermore, they are generally safer to use without a spotter, as you can simply drop them to the sides if you fail a rep.
Finding the Right Weight for You
Selecting the correct weight is essential. You should be able to perform your desired number of reps with good form, but the last 2-3 reps should feel challenging. If your form starts to break down, the weight is to heavy. Start lighter than you think to master the movement pattern.
Breathing Technique
Proper breathing stabilizes your core. Inhale as you lower the weight down towards your chest. Hold your breath briefly at the bottom, then exhale forcefully as you press the weight back up through the sticking point. This breathing pattern helps maintain intra-abdominal pressure.
Variations to Target Different Muscles
Once you’ve mastered the flat dumbbell press, you can adjust the bench angle to emphasize different parts of your chest.
Incline Dumbbell Press
Set the bench to a 30-45 degree incline. This variation places more emphasis on the upper portion of your pectoral muscles and the front of your shoulders. The movement pattern is identical to the flat press, but make sure the weights are above your upper chest at the top.
Decline Dumbbell Press
Set the bench to a slight decline. This shifts the focus to the lower fibers of your chest. It can also feel more comfortable on your shoulders for some people. Ensure you have a secure foot brace or that the bench is locked in place before attempting.
Neutral Grip Press
Instead of palms facing forward, rotate your wrists so your palms face each other throughout the movement. This is often easier on the shoulder joints and can provide a different stimulus for muscle growth.
Incorporating into Your Workout Routine
The dumbbell chest press is typically performed as a primary “compound” exercise. Here’s how to program it effectively:
- Frequency: Train your chest 1-2 times per week, allowing at least 48 hours of rest between sessions.
- Sets and Reps: For strength, aim for 3-5 sets of 4-6 reps with heavier weight. For muscle growth (hypertrophy), aim for 3-4 sets of 8-12 reps.
- Rest Time: Rest for 60-90 seconds between sets for hypertrophy, and 2-3 minutes for pure strength sets.
- Exercise Order: Do the dumbbell press early in your workout when your energy levels are highest. Follow it with “accessory” moves like dumbbell flyes or push-ups.
Essential Safety Tips
- Always warm up your shoulders, chest, and rotator cuffs with dynamic stretches or light sets before lifting heavy.
- Use a spotter if you are attempting a very heavy weight or are new to the exercise.
- Make sure the collars on the dumbbells are secure if they have adjustable plates.
- When finishing your set, don’t just drop the weights to the floor. Bring your knees up and lower the dumbbells to your thighs first, then sit up.
- Listen to your body. Pain, especially in the shoulders or elbows, is a sign to stop and check your form or reduce the weight.
FAQ Section
How wide should my grip be on dumbbell press?
Your grip isn’t fixed like on a barbell. Focus on holding the dumbbells so that at the bottom of the movement, your forearms are vertical. This usually means the handles are in line with your mid-chest, not your shoulders.
Is dumbbell press better than barbell bench press?
“Better” depends on your goals. Dumbbells allow for a greater range of motion and adress imbalances, while barbells let you lift heavier weights overall. It’s beneficial to include both in your training over time.
How low should I go when lowering the dumbbells?
Lower the weights until your upper arms are at least parallel to the floor, or slightly below if your shoulders feel comfortable. You should feel a deep stretch in your chest. Don’t force a range that causes shoulder pain.
Can I do dumbbell press at home?
Absolutely. All you need is a set of dumbbells and a stable bench. This makes it one of the most effective home gym exercises for chest development. Just ensure you have enough space to safely lower the weights.
Why do I feel it more in my shoulders than my chest?
This is usually a sign of form error. Common culprits include flaring your elbows to much, using a weight that’s to heavy, or not retracting your shoulder blades. Focus on pinching your shoulder blades together and down on the bench and keeping your elbows at a 45-degree angle.