What Are Good Dumbbell Weights To Start Bench Pressing With?

People who are accustomed to the barbell bench press may find that they have trouble when switching to dumbbells. Although both movements are similar, the dumbbell press requires more stabilizing muscles to execute the movement. Choose dumbbell weights that are significantly lower than the weight you are able to lift for the barbell bench press.

Dumbbell vs. Barbell

The barbell press requires less coordination and a shorter range of motion in the movement than the dumbbell press. This difference allows you to lift more weight in the barbell press than in the dumbbell press. Dumbbells require more stabilizing muscles than barbells, because you must balance the dumbbells in each hand. Furthermore, the dumbbell press has a wider range of motion, which allows for a greater stretch of the pectoralis major.

Selecting a Weight

Start out using a weight in which each dumbbell is about 25 to 40 percent of the weight you use during barbell press, and gradually increase the weight over time. Do not start by selecting dumbbells that total the same amount of weight as what you use for the barbell bench press. For example, if you normally complete your barbell sets with 100 pounds, do not two 50-pound dumbbells. Because of the difference in coordination and range of motion, two 50-pound dumbbells may be much more difficult to handle than one 100-pound barbell.

Why Use Dumbbells?

Variety is essential in all types of exercises. It not only prevents boredom, but can correct and prevent muscle plateaus and imbalances. Changing the type of exercise performed forces your body to adapt to new stimuli. Dumbbells utilize smaller muscles that are not engaged in the barbell press. This can help further develop your chest and may increase your barbell press. In addition, favoring one side of your chest during the barbell press is not uncommon. Replacing barbells with dumbbells can help address those muscle imbalances and improve your barbell press.

Warnings

Always start out using a light weight when first performing the dumbbell bench press. Because dumbbells allow for a greater range of motion, more stress is placed on your shoulder joint. This can be dangerous for individuals with weak shoulders, notes Jeremy Likness, ISSA Certified Fitness Trainer, on BodyBuilding.com. Use a spotter when performing heavy lifts. During the dumbbell bench press, spotters should assist at the wrists of the lifter rather than beneath the elbows.