Dumbbell bench press lying on an inclined (at an angle) and horizontal bench: technique, types and programs

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Beautiful pumped up breasts are an important element in the figure of any athlete, be it a man or a woman. There are many effective ways to work this target muscle group. The dumbbell bench press is just one of these accessible methods. In the article we will tell you in detail how to do the dumbbell bench press correctly, consider different variations of the exercise (lying dumbbell press on a horizontal and inclined bench at an angle of 30-45 C), and suggest indicative programs and complexes for CrossFit using this exercise.

Benefits of exercise

The dumbbell overhead press is one of the basic exercises in CrossFit. Let's take a closer look at what muscles work when bench pressing dumbbells and what are the benefits of it. The biggest advantage of the exercise is that thanks to it you can effectively load the pectoralis major muscles. The triceps and anterior deltoids also actively participate in the work. The biceps, as well as the latissimus dorsi, play the role of stabilizers during the exercise.

During movement, the athlete performs an upward pushing movement of sports equipment. The benefit of the dumbbell bench press for an athlete is that this exercise allows him to work out the chest area of the body well, as well as increase strength in other exercises. This exercise is perfect for beginners and will be a good basis for pumping up the chest. Working under the supervision of a trainer, a novice athlete can quickly take the first steps towards good shape. This exercise is a very effective way to start your training day.

Professionals need to perform dumbbell bench presses to increase strength in a standard barbell exercise. Also, experienced athletes need to regularly change their exercise program. This exercise will help diversify the process of pumping the pectoral muscles. You can work out at the gym using the superset method. Combine the pressing exercise with dumbbell flyes, as well as push-ups with wide arms. Perform several sets of different exercises without resting.

The dumbbell bench press on a horizontal bench is also suitable for women. Girls should work with a weight that is comfortable for them. Before lifting weights, you can build basic strength with regular push-ups.

Recommendations

Don't rush to lift heavy weights. First, hone your execution technique, bringing it to perfection. And then you can think about the progression of loads.
Make sure that all the work is done to the maximum by the pectoral muscles. And eliminate oscillatory movements due to inertia.
Be sure to monitor the position of your shoulder blades. They must be brought together. This position will help push your chest forward as much as possible. Consequently, this way it will be more isolated and receive the proper load.
At the top point, the dumbbells should not hit each other. There should be a small distance between them of 10-15 centimeters.
Elbows should be spread out to the side in the direction of the ears. If you reduce them to the body, you can injure your shoulders.
All support points such as: pelvis, legs, shoulder blades. Must be pressed against the bench throughout the entire exercise. This will give you stability and reduce the risk of injury.
Chest exercises are best done at the beginning of your workout. Therefore, it is better to do the dumbbell press in the front rows while you have enough strength.
If you want to load the middle of the pectoral muscles. Then at the top point you need to bring the dumbbells towards each other, while turning them inward

Using these recommendations you will increase the impact of the dumbbell press.

Technique for performing dumbbell bench press

Most novice athletes who come to the gym for the first time make a huge number of mistakes. If you are a complete beginner in the world of weightlifting, be sure to use the services of an experienced mentor, because the technique of performing a dumbbell bench press is not as simple as it seems from the outside. The trainer will help you create a training program and also advise you on nutrition. Already at the first training session, you can learn about the technical difficulties of the dumbbell bench press and the rules for performing the exercise.

Beginners are recommended to go to the gym with a friend for the first time. The dumbbell overhead press requires a special technique from the athlete. But if you do not have the opportunity to exercise with a partner, then remember a special algorithm for performing movements.

Before starting the exercise, you must select dumbbells of the appropriate weight. Work with a light load at first. At first, the athlete needs to work on improving technique. After you can perform all the elements correctly, take heavier sports equipment.

The technique for performing a dumbbell bench press is as follows:

Lift the dumbbells off the floor onto your thighs. With a jerking movement, you should lie down on the bench and take your starting position.
Make yourself comfortable. Bend your back slightly at the lower back. The head and shoulders should be pressed tightly to the surface. Direct your gaze upward. It is also important that your feet are firmly planted on the floor with full feet. Space them a little further apart than the width of your shoulders.
Hold the projectile tightly in your hands. Elbows should be straight or slightly bent.
© Mircea.Netea — stock.adobe.com
Begin to lower the dumbbells synchronously as you inhale, and as you exhale, press them up.
© Mircea.Netea — stock.adobe.com
As you move, firmly fix the position of your wrists.
The dumbbell bench press on a horizontal bench should be performed at the same amplitude as normal work with a barbell.
After you have finished performing the exercise, carefully place the dumbbells on the floor. If you work out in the gym with a friend, he can take the sports equipment from your hands.

Close grip press

When performing a bench press with a close grip, the triceps and triceps brachii muscles are mainly used.

Execution method:

In the initial position, you need to lie on your back, your lower back pressed against the bench. The hands are positioned on the bar narrower than shoulder width.
As you inhale, the barbell lowers to your chest; your elbows should not be moved far from your body.
As you exhale, the projectile returns to its original position.

To achieve the best result it is important:

do not straighten your elbows all the way at the highest point;
lowering the barbell to the chest should be twice as slow as lifting it to the starting position;
elbows move along the body.

Types of exercise

To better work different parts of the pectoral muscles, experienced bodybuilders use different variations of the same exercise. You can perform the dumbbell bench press in different positions and in different ways:

Incline Dumbbell Press

This exercise is ideal for pumping the upper chest. Before approaching, you should choose a bench whose incline can be adjusted. The most common variation of the set is the dumbbell bench press at an angle of 30 degrees (45 degrees).

This type of exercise is better suited for athletes who already have some experience in the exercise. The athlete's deltoids and triceps also receive additional load. The incline dumbbell press should be performed using the same technical principles as a regular exercise.

The dumbbell bench press on an incline bench is also recommended for those athletes whose upper chest requires training. If you feel pain in your shoulders while performing the exercise, you need to slightly rotate the dumbbells. This will reduce the stress on your shoulders.

Negative incline dumbbell bench press

The negative incline dumbbell bench press is ideal for athletes who want to pump up the lower chest, as well as make the target muscle group more prominent. During the exercise, the athlete also uses the triceps and deltoids. In order to perform a set, you need to choose the right bench. The negative tilt angle should be 30-45 degrees.

There are several nuances to the dumbbell bench press with a negative incline:

Suitable only for athletes who have been visiting the gym for a long time.
Athletes often experience dizziness. Do not stay upside down for long periods of time. Monitor your own condition.
It is very important to breathe correctly, do it smoothly and evenly.
The exercise can be performed on a special bench for the press.
An alternative to dumbbells can be a barbell or chains.
After finishing the set, rise carefully. You may need some insurance.

Alternate Dumbbell Bench Press

The exercise can be performed while on a bench with any incline. In this way, you can better work each hand in turn. Attention will be focused on the work of the left and right thoracic regions. The essence of the exercise is to raise your arms up not simultaneously, but one at a time.

One arm press

It makes no sense to do dumbbell presses with one hand. Firstly, you strain yourself once again to keep your body in a balanced state. Secondly, why do you need a second hand then?

The one-arm dumbbell bench press is an exercise most likely for those who, for some reason, cannot use their other arm. Only in these cases should you resort to this option.

Common mistakes athletes make

The dumbbell bench press is the main exercise for both beginner athletes and professionals. Many athletes who have been going to the gym for a long time continue to make many mistakes while performing heavy sets. Incorrect technique for working with dumbbells can not only negatively affect muscle growth, but also cause injury.

To make your training process as effective and safe as possible and to avoid mistakes, use the following rules:

Before starting your training day, stretch your muscles and joints a little;
during the set, the legs and body should be in a static position, so fix them as much as possible;
before performing basic movements, make a slight arch in your back; do not throw the dumbbells to the floor immediately at the end of the last repetition as you may injure your shoulder joint;
in the first classes, work with light weights and only after working out the correct technique, move on to more serious loads;
do not hit the dumbbells against each other at the top of the movement;
perform the work with the apparatus smoothly, feel the muscle;
squeeze the weight at the same time, watch the synchronization of movements;
the range of motion should be full - this way you can work out the pectoral muscles most efficiently;
Don't lift your hips off the bench. A strong deflection into the “bridge” can lead to injuries to the lumbar spine.

These rules will help any bodybuilder achieve results in a shorter period of time, as well as protect themselves from injuries.

As you know, the dumbbell bench press can be performed in different ways. To maximize the effectiveness of the exercise, perform the exercise on a bench that is not too wide, but not too narrow (your torso should be in a stable position). You should have a good chest stretch at the bottom of the movement.

If you are working out in pairs with a friend, ask him to place the dumbbells directly on your chest. Insure each other when lifting heavy weights. By going to the gym with someone you know, you can increase your results. Your friend will motivate you, and you will try to show better results.

There are shells that can be disassembled. If you train with dumbbells like these, you need to test their strength. Protect yourself from injury Don't be afraid to experiment. Change the angles of the bench, the amplitude of movement of sports equipment. You should get a good feel for the target muscle group. Squeeze the dumbbells using the efforts of the chest area, and not the biceps and the whole body.

What muscles work

During the exercise, the main load falls on the muscles of the chest, especially the pectoralis major muscle. In addition, the movement involves the muscles of the abs, back, triceps and biceps. The deltoid muscles of the shoulders also work; the load on them depends on the value of the inclined angle.

Load on target muscles on a 10-point scale

Chest - Upper	8 (high)
Triceps	5 (average)
Anterior delta	5 (average)
Biceps	1 (weak)
Abs and Forearms	1 (weak)
Type of exercise	Power – Basic
Total load	20 (average)

Recommendations

Pay attention to performing the exercise correctly. Don't try to increase the load. The weight of the dumbbells should be appropriate to your level of physical fitness.
Control muscle tension. Avoid oscillating hand movements.
Flatten your chest. Do not lift your shoulders and head off the bench. Watch the trajectory of your elbows to avoid injury.
Breathe correctly. You will gain additional strength and endurance.
At the top of the movement, maintain distance between sports equipment. Do not extend your arm completely to maintain the effectiveness of the exercise.

Training programs

Athletes perform dumbbell bench presses during chest training. To work out the chest area well, a split dumbbell bench press program is suitable. This means that in one visit to the gym the athlete must work two muscle groups.

Incline Barbell Press

Now I'm talking about the POSITIVE incline of the bench (when it is tilted up). A slightly less effective exercise, as we found out, but also has its advantages.

First of all: A CONVENIENT OPPORTUNITY TO PROGRESS LOADS! We can increase the weights a little at a time, because... In almost any hall you can find pancakes of 0.5-1.25 kg.
Further, the presence of a PARTITION between the implements (bar), which provides additional stabilization and the ability to press with an OPEN GRIP (when your thumb does not wrap around the bar, but is placed on the bar from below.

Here's a demonstration of the closed and open grip:

The technique is the SAME as for the incline dumbbell press.

There is no need to throw anything away. Just lie down under the barbell, the bench is inclined, as we found out, by 20-30 degrees. Place your hands slightly wider than the marks (you will see them), this is a medium grip.
Remove the bar from the racks. This is the starting position.
Relatively slowly we lower the bar down to the point of MAXIMUM STRETCH, we feel how our chest is stretched (we lower it to the area between the nipples and neck).
Focusing on the sensations in your chest, press the barbell up at a slightly faster speed, KEEPING TENSION IN YOUR CHESTS throughout the entire lift.
At the top point, we additionally do a PEAK CHEST CONTRACTION (we just additionally strain our pecs).
It was one repeat.

Can I do the exercise at home?

You can and should play sports in any conditions. To perform an upward bench press, you will need a pair of dumbbells, as well as a special bench. You can replace it with a regular rug. But there is a problem that the athlete’s range of motion will be incomplete.

It would be best to buy large dumbbells in the store that can be disassembled. Thus, the athlete will have the opportunity to vary the load on the target muscle group.

If you do not yet have the opportunity to purchase sports equipment, at first you can replace them with heavy improvised means. But soon you will still need to buy a gym membership. In order to effectively build muscle mass, the load must constantly progress. If you just want to keep in shape and also slightly improve your chest definition, then doing a dumbbell bench press at home will be enough for you.

Advice from professionals: how to increase the effectiveness of your training

Many experienced athletes note that the effectiveness of training directly depends on how correctly the basic generally established rules of training are followed.

The rules are as follows:

Execution technique. If the exercise is performed with technical errors, the result will be zero, since the muscles will not be correctly involved in the work. This is not only useless, but also unsafe. If the technique is incorrect, injuries and joint damage may occur. In order to supply the correct technique, it is advisable to use the services of a professional trainer at the initial stage.
Regularity of training. It is important to follow a gym routine, since long breaks reduce the results to a minimum and you have to start all over again.
Recovery. Excessive constant stress is just as harmful to the body as lack of activity. Training should end with recovery, that is, sleep for at least 8 hours. It is important to take breaks of no more than 3 days between workouts. It is recommended to take a two-week vacation every six months. For recovery, it is also important to eat right, include more protein and fiber in your diet, which promote muscle growth.
Keeping an exercise diary. This technique promotes self-control and tracking progress in training. In the diary you can note your training calendar, strength indicators, duration of the session and weight.

The dumbbell bench press is an excellent way for girls to develop strength and endurance and increase the percentage of muscles in the body. The bench press also helps you lose weight or gain muscle mass, depending on the chosen technique.

Differences between dumbbell and barbell presses

The dumbbell bench press is a basic exercise in bodybuilding and powerlifting. This is what is included in powerlifting. To increase performance in barbell exercises (such as barbell clusters), the lifter performs dumbbell overhead presses. There are several differences in working with these sports equipment. You can also highlight a number of advantages of training with dumbbells:

Safety. Exercising with a barbell in an empty gym is not safe. A heavy projectile can simply crush the athlete. If you exercise without a partner or trainer, and are not confident in your abilities, then use dumbbells. They can be easily lowered without causing injury.
Range of motion. While working with a barbell, the athlete is limited to a clear trajectory of movement. The bar connects the two hands. Thus, the athlete cannot increase the amplitude of the set. When working with a barbell, the pectoral muscles will not receive the proper load. By performing exercises with dumbbells, you will increase the mobility of your joints. These movements are considered more natural for a bodybuilder's body.
Opportunity to improve coordination of movements. Since the athlete will need to perform exercises with two sports equipment at once, he will be able to quickly and effectively improve the neuromuscular connection in the human body. The athlete will improve coordination of movements. This skill will also help in everyday life.
Independence. Possibility to work two hands in turn. This feature of the dumbbell upward press is very important for athletes after an injury. Additional load on the target area will help eliminate imbalances in the development of different thoracic regions. During the barbell press, only the strong arm will do the main work. Using dumbbells, the bodybuilder plunges the right and left sides of the body equally. Thus, you can quickly eliminate the imbalance in strength indicators, as well as in the proportions of the athlete’s figure.
Versatility. Using dumbbells, a bodybuilder can pump up all muscle groups in the body. Working with this sports equipment is safe and also very comfortable. The athlete has access to a huge number of both basic and isolation movements.
Ability to use the projectile in different conditions. Dumbbells are small-sized sports equipment that take up little space. They are very easy to store at home. You can also take this projectile with you during long car trips. This way you can always effectively maintain your physical fitness.

In addition to the positive aspects, there are a number of disadvantages to performing the bench press with dumbbells. The most basic disadvantage can be considered the small weight of the shells. To exercise effectively, you must have a huge number of dumbbells. But the problem can be solved by purchasing a gym membership. Even in the simplest rocking chair you can find sports equipment that is suitable for your activities.

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Techniques for burning fat and increasing pectoral muscle mass

Many people set a goal to lose weight without losing muscle mass and the attractiveness of their body.

This can be done by following simple tips:

The bench press technique should combine both high-repetition exercises and work with heavy weights. This load allows you to increase the mass of the pectoral muscles, while reducing the fat layer, since a large number of repetitions are performed using carbohydrates, and a small number - due to proteins.
It is necessary to add aerobic exercises to strength exercises - walking, running, jumping rope.
Basic strength exercises for various muscle groups cannot be ruled out; they help burn fat throughout the body.

An increase in muscle mass does not always entail a significant weight gain. With the right technique, you can combine muscle gain and weight loss.

Typical beginner mistakes

At the initial stage of performing this exercise, many novice athletes make a large number of mistakes, which can be expressed in:

Press dumbbells with heavy weights.
Insufficiently tight grip on the projectiles.
Shifting the dumbbell to the side.
Press unevenness.
Inertial movements.
Rigid fixation of body position is not enough.

You should understand that all athletes make mistakes, so don’t be discouraged. It is worth honing your technique, and you will soon achieve success.

Chest+triceps
The most common method of pumping the target muscle group. During chest exercises, the triceps are also actively involved in the work. Start your session by targeting a large muscle group. If you first performed exercises aimed at pumping up your arms, then the dumbbell bench press will not be very effective for you.
Exercise	Sets x reps
Incline Barbell Press	4х12,10,8,6
Dumbbell Bench Press	3х12,10,8
Dips	3x12
Crossover	3x15
French bench press	4х15,12,10,8
Extensions on the upper block with a rope	3x12
Chest+biceps
During the training process, an athlete can combine the load on a large pushing muscle group with a small and pulling one.
Exercise	Sets x reps
Bench press	4х12,10,8,6
Incline Dumbbell Press	3х12,10,8
Hammer press for upper chest	3x12
Lying dumbbell fly	3x12
Standing biceps curl	4х15,12,10,8
Alternating dumbbell lifts while sitting on an incline bench	3x10
Chest+back
Antagonist muscles are involved in the exercises. This means that the chest is responsible for a variety of pressing movements, and the back is responsible for pulling movements. In one lesson you can work out two large parts of the body at once.
Exercise	Sets x reps
Smith Incline Bench Press	4x10
Pull-ups	4x12
Dumbbell Bench Press	3х12,10,8
Barbell row to the waist	3х12,10,8
Dips	3x12
Wide grip lat pulldown to chest	3x10
Incline Dumbbell Flyes	3x12
Horizontal pull of the block to the belt	3x10