While not as flashy or high-tech as many exercise machines now available at fitness clubs and from home shopping networks, dumbbells are among the most consistent and simplest forms of weight training. They are an ideal implement for the average man who has just begun weight lifting and wants to focus on bench press exercises to strengthen his upper body.
Targeted Muscles
Bench press exercises focus on increasing muscle mass in the chest and arms. When using dumbbells, the target muscles are the pectorals and sternal. Helping move the weight, and thus benefiting as well, are the deltoids and the triceps. The final push of the weight on its way up is done by the biceps.
Advantages Over Barbells
The iconic image of a weight lifter is a muscle-bound man bench pressing massive amounts of weight with a barbell. Dumbbells allow you to get more out of each movement because their movement is not restricted by the bar connecting the two weighted ends.
When you use dumbbells, you are able to perform a greater stretch as the weights come down to the bottom of the circuit. Muscles are also able to achieve a more potent peak contraction at the top, since the left and right sides of the body are working independently of each other, not in combination with one mass.
Standard Dumbbell Bench Presses
The basic dumbbell bench press should be done with a minimum of weight for beginners. You should find a weight you feel comfortable with, but not one that is clearly too heavy or too light to benefit from. If the exercise is done at a gym, consulting a trainer can get you started on the right path. The standard press should be done with both feet on the floor for balance and your back flat on the bench. The dumbbells should be raised over the head with your arms extended and your palms facing forward, then brought all the way down to the outer chest. To begin, you should do small series of repetitions---for example, three sets of 10 reps.
Decline Dumbbell Bench Presses
Once the basic press has been mastered, beginners can add the decline dumbbell press for more resistance and a little variation. This exercise is done by setting the bench on a declination angle and laying with your feet hooked under the raised edge.
In this exercise, raise the dumbbells up and together in an explosive motion. Then, lower them slowly back down and even with the chest to maximize results.
Tips
The number-one tip for dumbbell bench press exercises is to have a spotter at all times. Just because there is not a barbell looming over your body does not mean serious injuries cannot occur. Beginning weight lifters are often overzealous in their desire to achieve quick results and can injure themselves when muscle fatigue hits. Taking days off between workouts is also a key. It allows muscles to heal and regain their potency and limits soreness for the average person.
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