Don't get confused when the personal trainer at the gym adds a supine dumbbell press to your workout regimen. It's an exercise you're familiar with, whether you know it or not. A supine dumbbell press is essentially a bench press performed with dumbbells instead of a barbell. "Supine" means you're lying on your back while you press the dumbbells up, working your pectoral muscles along with a few others, too.
The Working Muscles
Supine dumbbell presses target your pecs, the biggest muscle on your chest. But they recruit other muscles to assist in the move, such as the clavicular head of the pectorals right below your collar bone, the deltoids on the front of your shoulders and the triceps located at the back of your upper arms. Supine dumbbell presses also engage your rotator cuffs and your biceps get in on the act as dynamic stabilizers.
The supine dumbbell press will only work the correct muscles if you perform the exercise properly. Take a dumbbell in each hand holding them at shoulder height with your elbows bent and palms facing forward. Lie on your back on a bench, keeping the dumbbells near your shoulders but dropping your elbows a bit so that the weights are just above and to the sides of your chest. Exhale as you extend your arms, pressing the dumbbells up and bringing them together at the top of the exercise. Control the move as you inhale and lower the dumbbells back to the starting position just above your chest. Keep your back on the bench and don't arch it when you press upward. Concentrate on feeling your pecs work when you do a supine dumbbell press.
Add a Ball, Engage More Muscles
When you perform a supine dumbbell press on a bench, it gives you all the support you need so all you have to do is concentrate on proper form. But if you do the press on an exercise ball instead, you'll engage more muscles. That's because the ball isn't as stable as a bench, so you'll have to get your glutes working to help keep your balance as you press. Your abs and other core muscles will also get in on the act, helping to keep you stabilized and balanced.
Variety of Versions
Doing a variety of dumbbell presses while lying on your back will work your chest muscles from different angles. Try decline or incline supine dumbbell presses and switch between doing them with both arms simultaneously or one arm at a time. You can even do flyes in various reclining positions, either on an adjustable bench or using an exercise ball, to effectively work your chest, arms and shoulders.
- ExRx.net: Dumbbell Bench Press
- Strength Ball Training; Lorne Goldenberg and Peter Twist
- American Council on Exercise: Dumbbell Bench Press
- Stack: Physioball Single-Arm Dumbbell Bench
- ExRx.net: Chest Exercise Menu
- Iron Man Magazine: Only the Strong Shall Survive Tough Cuff: Bullet-proof Your Rotators for Pain-free Power