Dumbbell Bench Press - Exercise Explained Video Series

 CHEST EXERCISES PART 3

          Series of videos explaining how to perform bodybuilding exercises. In part 3 we are going to explain the dumbbell bench press. The dumbbell bench press is a more effective exercise for building muscle mass on the chest than the barbell press. Using dumbbells will help build the middle and outer pectoral muscles because they give a more free range of motion than a barbell, so this exercise is more popular for the serious bodybuilder.
   
          Dumbbells are more difficult to balance than a barbell, so the shoulders and triceps which are used as stabilizers will develop much better. Also using dumbbells instead of a barbell allows for a greater stretch at the bottom and more efficient peak contraction at the top of the movement.

          To execute the dumbbell bench press, lie flat on your back and hold the dumbbell's at arms length over your chest. Make sure your upper back, hips and butt are pressed hard into the bench so you don't arch your back and move around on the exercise. Also keep your feet flat on the floor.

          When using dumbbells, turn them in slightly at about a 35 degree angle, not straight across like you would hold a barbell. Then in a controlled manner, lower the dumbbells to your outer chest and armpit area.
          When lowering slowly bend your elbows below the level of your chest placing the dumbbells in line with your chest and shoulders. Don't let the dumbbells go any lower than your chest level. Then drive the dumbells back up and lock your arms straight overhead, with the weights only a couple of inches apart. Make sure to keep the dumbbells balanced and under control at all times.

In these videos heavy weights will not be used as the emphasis is on explaination and correct form.

For information on building more muscle with less weight CLICK HERE