Dumbbell Press

The good old fashioned flat bench press is one of the most famous exercises, and probably the most popular in gyms all across the world.


There are two methods to perform this exercise, both with their own advantages and disadvantages.


The Dumbbell Press is one of the most effective ways to train your upper body front side muscles (chest, shoulder, triceps) to the top you always wanted, it can be performed at the three various angles and they are the flat bench version, decline, and at an incline.



WHY DUMBBELLS?

#DUMBBELLS FACT – 1

The main benefit of dumbbell presses, as opposed to barbell presses, is using dumbbells allows you a greater stretch at the bottom and more efficient peak contraction at the top than a barbell press do.


#DUMBBELLS FACT – 2

Dumbbell presses are a more effective chest developer then barbell presses as they develop chest mass in the middle and outer pectoral muscles.


#DUMBBELLS FACT – 3

Dumbbells are also more difficult to balance so your stabilizer muscles will develop better.


#DUMBBELLS FACT – 4

The effectivity also depends on how deep someone goes down with the dumbbells, the more stretching you get the more effective it will become (going too deep can damage your shoulder).


#DUMBBELLS FACT – 5

Also, a different item to note is that at the point of contraction, you can add a slight twist by turning your palms inward at the top, providing for a better contraction. You are not able to do that with barbell presses.



DUMBBELL PRESS – HOW TO DO IT

#STEP – 1

To get in position, start with the dumbbells rested on your knees, and as you lean back onto the bench “kick up” the dumbbells with your knees to help get them up to that starting position

#STEP – 2

Don’t lower the dumbbells below the plane of your body, as you will put unnecessary strain on your shoulders

#STEP – 3

Feel free to bring your hands closer together at the top for a better contraction


CONCLUSION

As you can see from the advantages and disadvantages outlined above, the dumbbell bench press is a better choice for those who care about the appearance of their chest.

This doesn’t mean that the barbell bench press is useless for bodybuilding, but in my personal opinion the risks are not worth the reward, and the same (if not better) results can be achieved using dumbbells.