What Is A Dumbbell Hip Press?

Despite its name, the dumbbell hip press actually benefits the chest. In holding the dumbbells down near your hips and close to your body, you isolate the pectoral muscles to get results much like you would from a bench press, only with less weight and equipment necessary. Since form is the most important component of this exercise, start with lighter weights than you think you need and perfect your form before lifting heavier weights.

Benefits

The benefits of the dumbbell hip press are for the chest and portions of your arm. As you lift the dumbbells close to your body, you must squeeze with your chest in order to get the weights off the ground. This can build muscle in your pectorals and shoulders. Since the exercise is performed on the ground, your range of motion is limited in order to protect your back and shoulders, which could be injured by poor form while in a seated position.

Equipment

The dumbbell hip press requires very little equipment, making it ideal for a home gym where fewer resources are available. Instead of using a chest press machine to target your pecs, you'll only need a good quality exercise mat and a set of dumbbells. When choosing dumbbells, be conservative. Since form and technique is the most important part of the exercise, you'll need to practice before you lift heavier weights. Lifting weights that are too heavy could cause you to place more effort on straining to lift the weights, rather than the ideal form. Instead, start with one to two sets of eight to 15 reps of a lighter weight before deciding if you can go to a heavier weight and less reps.

Technique

The proper technique will make all the difference in the safety and effectiveness of the dumbbell hip press. Lie on your back on an exercise mat with your knees bent at a 45-degree angle. Position the dumbbells down near your hips. Squeeze your back as though you were holding a tennis ball between your shoulder blades and tuck your elbows into your body. Lift the dumbbells, imagining a bar keeping them low and straight across your hips. Then, press upward in a straight line, keeping your elbows tucked and your palms facing one another. Raise and lower the dumbbells in a slow and controlled motion.

Limitations

While the positioning and technique for the dumbbell hip press limits your motion backward, poor form could still lead to injuries. When lifting the weights, never lock your elbows. Instead, keep your elbows soft as you lift upward. Talk to your doctor about this exercise if you have had shoulder and chest injuries in the past.