How to do dumbbell bench press exercises

This is an animated body sculpting tutorial for dumbbell bench press exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning dumbbell benchpress exercises.

How to do Dumbbell Bench Presses

In this lesson you will learn how to dumbbell bench press on a flat bench. The dumbbell bench press is a free weight exercise that trains the chest muscles (pectorals) in a similar manner to the barbell bench press. It's advantages are that 1) you can go to muscle failure without the help of a training partner (because you can drop the dumbbells sideways), and 2) that you need more strength in order to balance the dumbbells (shoulder development). It's main disadvantage is that less weight can be lifted.

Description: Dumbbell Bench Press

* Sit down on the edge of a flat bench and support 2 dumbbells on your thighs. Then lean back and lie flat onto the bench. Your elbows remain bent when you lean back, so that when your back is on the bench, the dumbbells are in the right position for the first repetition. When you get started, the dumbbells should be approximately at ear height, your thumbs should point to your shoulders and the fingers forward. Inhale before you do your first repetitions. It is very important that you keep your lower back and your shoulders as close as possible to the bench, during the entire exercise (keep your shoulders as low as possible).
* Then push your dumbbells straight up and exhale at the same time. Twist your hands so that you thumbs point back at the highest position. However, some people do the dumbbell bench press without twisting the hands. Important: Never elevate your lower back or your shoulders. Some people let the dumbbells touch each other at the highest position.